Maintenance First, Then Goals

Start by estimating your Total Daily Energy Expenditure (TDEE)—the calories your body burns per day at your current weight. Then apply a modest surplus for gaining or a modest deficit for fat loss. Sustainable changes beat aggressive swings that are hard to maintain.

BMR and Activity Multipliers

Basal Metabolic Rate (BMR) is estimated from sex, age, height, and weight. Multiply BMR by an activity factor to approximate TDEE. If your weekly activity varies, average it—consistency in tracking matters more than perfect precision.

Protein, Carbs, and Fat

Prioritize adequate protein to preserve lean mass: a common range is 1.6–2.2 g/kg of body weight per day. Distribute remaining calories between carbs and fats according to preference and performance. Endurance athletes may prefer higher carb ratios; some individuals feel better with higher fat.

Adjust Gradually

Track body weight trends over several weeks, not days, and adjust intake by small increments (100–200 kcal) as needed. Sleep, stress, and hydration strongly influence scale readings—control what you can and judge in context.

Useful Tools

• Calorie Calculator
• BMI Calculator
• Macro Calculator