Tools

Calorie calculator

Your daily calories start from your BMR (Mifflin-St Jeor), multiplied by an activity factor for how often you lift, then adjusted for your goal. Training days get a little more, rest days a little less.

How it works

  • BMR uses Mifflin-St Jeor: 10 x weight (kg) + 6.25 x height (cm) - 5 x age, then + 5 for men or - 161 for women.
  • Maintenance is BMR x an activity factor from 1.20 (no training) to 1.50 (7 days a week). These factors are deliberately lower than the classic tables, which assume cardio; a lifting session burns less than people think.
  • Steps, if you add them, adjust maintenance by (steps - 7,000) x weight x 0.00041 kcal, capped at 400 either way.
  • Goal: a cut takes off 22% (between 350 and 550 kcal), recomp 9% (120 to 250), a lean bulk adds 8% (150 to 250) and a bulk 10% (200 to 350). The target never drops below BMR + 200.
  • Training and rest days differ by 140 to 220 kcal, weighted so the weekly average still equals your target.
  • In the app you can also switch on Adapt to my weight trend in Settings. It learns your real maintenance from what you log and your weigh-ins, trusts it more as the data builds up, stays within 30% of this formula and moves at most once a week.

Kynetix works these out from your profile and adjusts them as you train and log. See the app.

Questions

How many calories should I eat to lose fat?

About 22% below your maintenance calories, which for most people is a 350 to 550 kcal daily deficit. That usually means losing 0.5 to 1% of body weight a week while keeping your lifts.

What is the difference between BMR and TDEE?

BMR is what your body burns at complete rest. TDEE, or maintenance, adds everything you do in a day: walking, work and training.

Calories kitni khani chahiye?

Pehle maintenance calories nikalo (BMR x activity), phir goal ke hisaab se: fat loss ke liye lagbhag 22% kam, lean bulk ke liye 8% zyada.

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Estimates for healthy adults, not medical advice.