Find your maintenance
Most calculators overestimate this by guessing your activity. We build it piece by piece from what you actually do. Be honest, not optimistic.
DEXA, InBody or calipers only. A guess makes the result worse, not better.
Only used to set your protein and muscle-gain expectations. Nothing is saved or sent anywhere.
Use your phone or watch's 7-day average. Don't use your best day.
Walking is already counted in your steps. This is only for standing, lifting and carrying.
Time in the gym, not including the drive.
Not walking — that's in your steps.
Estimated maintenance
Enhanced: your maintenance can run higher than this depending on what you're using. A TRT dose of testosterone barely changes it. Thyroid hormone (T3), clenbuterol and some orals or injectables can raise it noticeably. Treat this number as a starting point and let 2–3 weeks of weigh-ins set your real maintenance.
The reality: every formula is an estimate. Expect to be within about 10%. Your true maintenance is found by eating this number for 2–3 weeks and weighing daily. If your weekly average weight holds steady, that's your number. If it moves, adjust by 100–150 kcal and repeat.
What's your goal?
Maintenance: kcal/day
Fat loss
Building muscle
Consistent means 3+ sessions a week with progressive overload, not on and off.
Eat at maintenance
Good for a diet break, holding progress, or recomposition if you're newer to training or coming back after time off. Body composition can still improve here — the scale just won't move much.
Your calories
kcal/dayYour macros
Built on kcal/day. Protein is set first, fat second, carbs fill the rest.
Higher carb suits higher training volume. Lower carb is a preference option for people who feel better with more fat. Fat loss is driven by calories, not this choice.
Protein
Carbs
Fat