TDEE calculator
Your maintenance calories, then the honest part: what actually happens at every deficit and surplus. No detox, no hacks. Math.
Most lifters overestimate this. When in doubt, pick one level lower.
That target is below a sensible floor. Slow down; you cannot out-starve physiology, and the muscle you lose is the metabolism you keep.
Faster than about 1% of bodyweight per week mostly costs muscle, not fat. The slider goes there; we do not recommend living there.
| Change | kcal/day | per week | per month |
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The number is the easy part. Showing up is the rest. Log the training half in fit.How Train.
Get the appHow this is calculated: BMR uses Mifflin-St Jeor, or Katch-McArdle when you provide body fat percent. TDEE = BMR times activity. Weight change assumes ~7 700 kcal per kg of body weight; real weeks are noisier (water, glycogen, sodium), so judge trends over 2 to 3 weeks, not days. Protein target: 2.0 g per kg on a cut, 1.8 g at maintenance, 1.6 g in a surplus, capped sensibly. Fat floor: 0.8 g per kg; carbs fill the rest. This is arithmetic, not medical advice.
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