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Set a Calorie Target for Meal Planning

Get a daily calorie number to plan meals and portions around.

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Maintenance (TDEE)
2,556
calories/day · BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (−0.5kg/wk)
2,056 cal
Mild loss (−0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.

Meal Planning tips

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Pick your goal (lose/maintain/gain) target, then divide across meals and snacks.

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Front-loading protein and fibre at each meal helps you feel full on your target calories.

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These are estimates and not medical advice — consult a professional for medical or clinical needs.

Como funciona

1
Inserir
Enter your data into the tool above. Everything stays local to your browser.
2
Processar
The tool processes your data instantly in your browser using JavaScript. No server, no waiting.
3
Baixar
Get your result instantly. Nothing is stored after you leave the page — complete privacy.

Por que usar o nosso?

✓Completamente gratuito — sem custos ocultos, jamais
✓Sem conta, e-mail ou login necessário
✓Arquivos nunca saem do seu dispositivo
✓Sem limites de tamanho de arquivo
✓Sem marcas d'água em nenhuma saída

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⚖️

Find Your Maintenance Calories (TDEE)

Estimate the calories that keep your weight stable

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Calculate a Lean Bulk Surplus

Find the calorie surplus for building muscle witho

🔥

Calculate Your BMR

Find your basal metabolic rate — the calories you

Perguntas frequentes

Back to Calorie & TDEE Calculator