Calories
per day.
Your daily needs with the Mifflin-St Jeor formula, for cutting, maintenance or bulking — with your macros already split out.
How it's
calculated.
It's a starting estimate, not an exact value. Weigh yourself 3 times a week at the same time and adjust by 100-200 kcal if you're not trending in the right direction within 2 weeks.
Other
calculators.
See allQuestions
about the calories.
They're a reliable starting estimate (Mifflin-St Jeor formula), not an exact figure. Your real needs vary with genetics, NEAT and body composition: adjust by watching your weight and the mirror over time.
Generally a 15-20% deficit below maintenance (the 'cutting' goal here). Too aggressive a deficit also costs you muscle: keep protein high and drop weight gradually.
A moderate surplus of about 10% (the 'bulking' goal). More than that mostly adds fat: better a slow, clean growth, then adjust.
Yes: as your weight changes, so do your needs. Recheck every 3-4 kg or if progress stalls for 2-3 weeks.