Work out your daily calories and macros for weight loss, maintenance or muscle gain.
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiplies it by your activity level to estimate your total daily energy expenditure (TDEE), the calories you burn in a day. To lose weight we suggest a moderate deficit; to build muscle, a small surplus.
These figures are a starting point, not medical advice. The best results come from a plan that adapts as you do — which is exactly what your personal trainer builds with you.