Find out how many calories you burn per day - and exactly how many to eat for fat loss, maintenance, or muscle gain.
Hitting it every week is the hard part. KlickWay nutrition coaches build your plan around these exact targets - and adjust it as your body changes.
Explore Nutrition Coaching Get a 3-Day Free PassThis calculator uses the Mifflin-St Jeor equation, the formula research has found most accurate for estimating resting metabolism. It works in two steps:
The result is your maintenance number. From there we apply a 20 percent deficit for fat loss - aggressive enough to see weekly progress, conservative enough to protect muscle - or a 10 percent surplus for lean muscle gain.
TDEE stands for Total Daily Energy Expenditure: the total calories you burn in a day, including workouts, daily movement, digestion, and basic body functions. Eat below it and you lose fat; eat above it and you gain.
Formula-based estimates like Mifflin-St Jeor land within about 10 percent for most people. Treat the number as a starting point: track your intake and bodyweight for two to three weeks, then adjust by 100 to 200 calories based on real results.
We default to 20 percent below maintenance. That produces meaningful fat loss while preserving muscle and training quality. Bigger deficits usually backfire through muscle loss, fatigue, and rebound eating.
Yes. Your TDEE drops as your bodyweight drops. Recalculate after every 10 to 15 pounds of change, or whenever progress stalls for more than two weeks.