Find out exactly how many calories you burn every day — then use that number to lose fat, build muscle, or maintain your weight with precision.
The number of calories your body burns at complete rest just to keep you alive — breathing, heart beating, organs functioning. This is your absolute floor. We use the Mifflin-St Jeor equation, the most clinically validated formula for most people. If you enter body fat %, we switch to the Katch-McArdle formula which is more accurate for lean individuals.
Your BMR multiplied by an activity factor that accounts for how much you move each day. This is the most important number — eat below it to lose fat, above it to gain muscle, at it to maintain. Most people overestimate their activity level, so when in doubt choose one level lower than you think.
A simple ratio of weight to height. Useful as a rough population-level screening tool but a poor indicator of individual health — it doesn't account for muscle mass, bone density, or body composition. A muscular athlete will often show as "overweight." Take it as one data point, not a verdict.
Protein, carbohydrates, and fat — the three macros that make up every calorie you eat. We use research-backed splits for each goal: fat loss prioritizes protein to preserve muscle while in a deficit; bulking increases carbs to fuel training and growth; maintenance balances all three. These are starting points — adjust based on how you feel and perform.