BMR (resting)

Know your numbers before you pick a plan

Mifflin-St Jeor. This sets your maintenance calories — your program's nutrition targets adjust from here.

Sex

Age

Height (cm)

Weight (kg)

Activity level

Body fat % (optional)

BMR (resting)

1758kcal

TDEE (maintenance)

2725kcal

Cut2452 kcal

Protein 125g · Carbs 304g · Fat 82g

Maintain2725 kcal

Protein 125g · Carbs 352g · Fat 91g

Bulk2861 kcal

Protein 125g · Carbs 377g · Fat 95g

Water

Drink to thirst across the day, and more when you train or it is hot.

These are estimates from the Mifflin-St Jeor equation, not medical advice. Talk to a doctor or a licensed dietitian before making significant dietary changes.

mifflin-st_jeor