calorie / tdee
Maintenance and goal calories.
BMR1,402 kcalat rest, Mifflin-St Jeor
Maintenance (TDEE)2,172 kcalwith activity
goal targets
| goal | kcal / day |
|---|---|
| aggressive cut (-25%) | 1,629 |
| cut (-15%) | 1,846 |
| mild cut (-10%) | 1,955 |
| maintain | 2,172 |
| mild bulk (+10%) | 2,390 |
| bulk (+15%) | 2,498 |
How it works
- Mifflin-St Jeor for BMR. Sex, age, height, weight.
- Activity multipliers from sedentary to very active.
- Cut, maintain, bulk targets calculated as offsets from TDEE.