Begin with a complete breakfast
Protein, fruit, and a high-fiber carbohydrate create a strong base.
Body Composition Tools
TDEE Calculator
Estimate total daily energy expenditure by combining BMR with activity level.
Useful when you want an estimated maintenance-calorie starting point that includes a rough activity multiplier.
Free to use
Instant result
Practical next steps
Step 1
Calculate your starting point
Before you calculate
- Use your current body size, age, and realistic activity level.
- Think of the result as a starting estimate, not a precise prescription.
- Adjust based on hunger, progress, and routine over time.
Use your maintenance estimate
Turn daily energy into a realistic plan
TDEE is a planning range, not a calorie ceiling. Use it alongside hunger, training performance, and longer-term trends.
Use a simple plate pattern
Combine protein, vegetables, satisfying carbohydrates, and flavor.
Fuel around training
Use extra carbohydrates and protein when activity demands more.
Follow appetite and routine
Your intake does not need to be identical every day.