Determine your BMR and daily calorie requirements based on your activity level and goals.
Fill out the form to see your calorie targets
The number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production.
Your BMR plus calories burned through physical activity and exercise. This is your maintenance calorie level.
A 500-calorie deficit typically results in 1 pound of weight loss per week. Adjust based on your progress and comfort level.
A 500-calorie surplus typically results in 1 pound of weight gain per week. Combine with resistance training for muscle growth.