Calories
How much should you eat?
Mifflin-St Jeor BMR, an activity multiplier, and a goal offset. The math sports nutritionists use.
Your numbers
Activity level
Goal
Fill in the form. Targets appear here as you type.
How TDEE actually works
BMR is what you'd burn lying in bed all day. TDEE multiplies BMR by an activity factor (1.2–1.9) to account for everything else you do.
We use Mifflin-St Jeor, which beat Harris-Benedict and Katch-McArdle in the American Dietetic Association's 2005 review for non-obese and obese adults.
The −500 lose / +300 gain offsets target ~0.5 kg/week deficit or gentle lean-mass surplus. Bigger swings stall faster.
Source: Frankenfield et al. (2005), J Am Diet Assoc 105(5).
Daily calorie targets, inside Wulfy.
Adjust automatically as your weight changes. Macro tracking on every meal scan.