Disclaimer
Medical and liability disclaimer.
This site provides estimates and educational information, not medical advice. Consult a professional if unsure.
Instant BMR and TDEE with goals for cut, maintain or bulk.
Guides
- Meal-Planning Basics (Cut & Bulk)
- Safe Weight-Loss Rates
- Portion Sizing with a Kitchen Scale
- Protein Intake by Goal
- Protein Targets by Goal (Cut · Maintain · Bulk)
- Activity Levels Explained
- How the Calculator Works
- Safe Calorie Deficit & Surplus
- Choosing Your Activity Level (Real Scenarios)
- Kitchen Scale Buyer’s Guide (Features that Matter)
- How to Use the Calorie Calculator Effectively
- Break Through Weight Plateaus