A calorie target you can inspect, not just accept.
Estimate maintenance calories, a starting goal, protein, carbs, fat, and water. See the assumptions before deciding what to do next.
Get your starting estimate
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A useful starting point, with the assumptions shown.
You will get estimated resting energy, maintenance calories, a calorie target, macros, and water.
Four steps, with no hidden precision.
- 1
Estimate resting energy
Mifflin–St Jeor estimates the energy an adult body uses at rest from sex, age, height, and weight.
- 2
Apply an activity range
Your activity choice turns resting energy into an estimated maintenance range. It is an assumption, not a measurement.
- 3
Add the goal
A modest deficit, maintenance target, or surplus creates a starting calorie plan with a safety floor.
- 4
Set macro planning targets
Protein and fat are set from body weight and goal; carbohydrates use the remaining planned energy.
Useful for planning. Not a diagnosis.
- Population equations can be meaningfully wrong for an individual.
- Activity labels are broad and people often move differently from week to week.
- Medication, health conditions, pregnancy, breastfeeding, and eating-disorder history need individualized guidance.
- Short-term scale changes include water, glycogen, and digestion—not only tissue change.
Sources and next reading
The resting-energy equation comes from the original Mifflin–St Jeor study. A systematic review found it among the more reliable common equations while still documenting individual error.