Your body burns energy at rest (basal metabolic rate) plus everything you do. This tool estimates resting burn with the Mifflin-St Jeor equation, then multiplies by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active.
- Maintain: eat at maintenance.
- Lose: about 500 kcal below maintenance — roughly 0.5 kg per week.
- Gain: about 300 kcal above maintenance, paired with progressive training.
These are clearly labeled estimates, not individualized medical prescriptions. Next steps: protein targets on the Protein Calculator, meal ideas on Recipes, and the full picture on Nutrition and Weight Loss.
