Your Parameters
Caloric Target
Enter your physical parameters to compute the perfect metabolic balancing point (TDEE).
TDEE & BMR: How to calculate daily calories?
The secret to physical transformation (weight loss or muscle gain) lies in an unbreakable mathematical law: the energy balance. To hack this balance, you must know your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Formula
This is the default formula for most calculators (including MyFitnessPal). It's excellent for the general population because it relies solely on weight, height, age, and sex.
Hommes: (10 × P) + (6.25 × T) - (5 × A) + 5Katch-McArdle Formula
The Holy Grail for athletes. If you know your body fat percentage, this formula becomes vastly more accurate. Why? Because resting muscle burns 3 to 5 times more calories than fat!
BMR = 370 + (21.6 × Masse Maigre)Understanding Caloric Deficit & Surplus
TDEE represents your maintenance point. Eat exactly these calories, and your weight will never fluctuate.
- Cutting (Fat loss): -500 kcal
Targeting a ~500 cal deficit daily triggers a healthy fat loss of ~1lb per week.
- Bulking (Hypertrophy): +300 kcal
A slight 250-300 cal surplus optimizes muscle protein synthesis while minimizing fat spillover.
Step 3: Split into Protein & Carbs
Now that you have your total calories, the real magic lies in the distribution (the 'Macros'). How much protein to repair muscle? How many carbs for energy?
Open Macro Calculator ->Frequently Asked Questions
What is NEAT?
NEAT (Non-Exercise Activity Thermogenesis) represents calories burned during unconscious movements (fidgeting, pacing, talking). It's the most powerful metabolic variable because it can swing by hundreds of calories per day between people!
Should I drop calories when I plateau?
Not immediately. If your weight loss stalls, your metabolism has simply down-regulated (metabolic adaptation). The ideal fix is to bring calories up to maintenance for 1-2 weeks (Diet Break) to reset homeostasis, rather than starving yourself.