Losing Weight?

Find your calories, protect your muscle, and track real progress — step by step

Building Muscle?

Find your surplus, hit your protein target, and track strength — step by step

Be honest, not aspirational — a desk job with a few gym sessions a week is usually “lightly” or “moderately” active, not “very active.”

Daily Calorie Target

⭐ Recommended:

Estimated Body Fat

⭐ Recommended:

Your Ideal Weight Range

Your Basal Metabolic Rate

Calories your body burns daily at complete rest