Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Use this to set your daily calorie target for weight loss, maintenance, or muscle gain.
| Goal | Adjustment | Expected result |
|---|---|---|
| Extreme weight loss | TDEE − 1000 kcal | ~1kg/week loss |
| Weight loss | TDEE − 500 kcal | ~0.5kg/week loss |
| Mild weight loss | TDEE − 250 kcal | ~0.25kg/week loss |
| Maintain weight | TDEE | Weight stable |
| Mild muscle gain | TDEE + 250 kcal | Lean bulk |
| Muscle gain | TDEE + 500 kcal | ~0.5kg/week gain |