Free Tool
Calculate your calories, macros and starting targets.
Estimate your BMR, maintenance calories, fat loss calories, aggressive fat loss calories, muscle gain calories and protein target using the Mifflin-St Jeor formula.
Slow Fat Loss
0.25kg/week
Daily intake
2,596 kcal/day
Weekly intake
18,175 kcal/week
Daily deficit
275 kcal
Moderate Fat Loss
0.5kg/week
Daily intake
2,321 kcal/day
Weekly intake
16,250 kcal/week
Daily deficit
550 kcal
Fast Fat Loss
0.75kg/week
Daily intake
2,046 kcal/day
Weekly intake
14,325 kcal/week
Daily deficit
825 kcal
Maximum Fat Loss
1kg/week
Daily intake
1,771 kcal/day
Weekly intake
12,400 kcal/week
Daily deficit
1,100 kcal
Recommended steps
8,000-12,000/day
Recommended cardio
3-5 sessions/week
Adjustment rule
Track for 2-3 weeks
This is an estimate. Track your weight for 2-3 weeks and adjust based on real progress.