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BMI Insights

Calorie calculator

Your daily calorie target and macro split for your goal.

How it's calculated

Resting burn (BMR) uses the Mifflin-St Jeor equation, then is multiplied by your activity level (1.2 sedentary to 1.9 extra active) to get daily needs (TDEE).

Goals adjust that number: −500 kcal for weight loss, +300 kcal for muscle gain. Macro split: weight loss 40/30/30, muscle gain 30/25/45, otherwise 30/30/40 (protein/fat/carbs).