Know exactly what your body actually needs

It's the single biggest swing factor in the whole calculation. Two people with identical age, height, and weight can land 600–1000+ calories apart depending on activity. Pick the level that matches your typical week, not your most ambitious one.

It's a balanced, generally safe starting point for protein, carbs, and fat that suits most general health and fitness goals. If you're training for a specific sport or following a plan from a coach or dietitian, their guidance should take priority over this default split.

Not necessarily. If your goal calories fall below standard safe minimums, we'll show a note on screen suggesting you switch to "Maintain" or check in with a healthcare professional first. These numbers are estimates meant to guide you, not a medical prescription.

Roughly every 4–6 weeks, or any time your weight, activity level, or goal changes meaningfully. Your TDEE shifts as your weight changes, so a number that was accurate two months ago can drift over time.

They're used only to personalize your report and, if the site owner has connected a database, to keep a simple record of report requests. They're never sold or shared with outside companies.

This calculator isn't designed for those situations, since the standard formulas don't account for them well. Please work directly with a doctor or registered dietitian for guidance instead.