◉ Leanmeal

Find your daily target

A simple Mifflin–St Jeor estimate of what your body burns, with an adjustable deficit. You'll see the numbers update as you type.

You

Sex Age Height (cm) Weight (kg)

How active are you?

Sedentary Desk job, little or no exercise ×1.2 Light 1–3 light workouts a week ×1.375 Moderate 3–5 moderate workouts ×1.55 Active 6–7 workouts a week ×1.725 Very active Twice-daily training or hard labour ×1.9

Goal

The chip shows the daily kcal adjustment from your TDEE.

MaintainStay at current weight 0 Lose 0.25 kg/wkGentle, sustainable −275 Lose 0.5 kg/wkSteady & realistic −550 Lose 0.75 kg/wkFaster, more discipline −825 Lose 1 kg/wkAggressive pace −1100 Gain 0.25 kg/wkLean bulk +275

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Your daily target

— kcal/day

Fill in the form to compute

Under the hood

BMR (Mifflin–St Jeor)	— kcal/day
TDEE (BMR × activity)	— kcal/day
Goal adjustment	— kcal/day
Projected weight change	—

About these numbers

Mifflin–St Jeor is the most reliable BMR formula for the general population (women: −161; men: +5). For non-binary or "prefer not to say", we use the average of the two formulas. Activity multipliers come from standard sports-medicine references. Each kilogram of body weight is ≈ 7 700 kcal, which is why a 1 kg-per-week loss requires a ≈1 100 kcal/day deficit.

We cap your target at 1 200 kcal (women) or 1 500 kcal (men) — below that you risk micronutrient deficits and metabolic slowdown. If you'd hit the cap, switch to a gentler goal.

Real bodies don't read formulas. Track for two weeks; if your weight isn't moving as expected, recalc with your actual activity and adjust by ±100 kcal/day. And please read the important information about weight loss — food is one input among many.