Sex
Age
Height
Weight
Maintenance calories (TDEE)
2,724kcal / day
BMR 1,758 · ×1.55
Fat loss
2,179
−20%
Maintain
2,724
Baseline
Muscle gain
2,997
+10%
What is TDEE? Every calorie you burn in a day — resting metabolism (BMR), digestion, movement and training. Calculated with Mifflin-St Jeor: track for 2–3 weeks and adjust by 100–200 kcal based on real progress.