Calculate your daily maintenance calories (TDEE) and Basal Metabolic Rate (BMR) based on your personal details, and get advanced AI-powered insights for your health journey.
Select your gender, input your age (in years), height, and weight. Use the toggle to switch between Metric (cm, kg) and Imperial (inches, lbs) units. Optionally, add a target weight for context.
Select the option that best describes your daily physical activity, from Sedentary to Extra Active. Also, choose your weight goal (e.g., Maintain, Mild Loss, Moderate Gain).
Click 'Calculate Maintenance Calories' to instantly see your estimated Basal Metabolic Rate (BMR) and your Maintenance Calories (TDEE).
Click on the generated calorie estimates summary to unlock powerful AI-powered features for deeper insights into your nutrition and fitness.
Get a simulated general recommendation for a balanced macronutrient split (carbohydrates, protein, fat) for your maintenance calorie goal.
Receive simulated simple meal ideas that hypothetically align with your estimated calorie needs and a typical macronutrient balance.
Obtain simulated general suggestions for types and durations of physical activity that could support your maintenance calorie goal.
Discover simulated insights into how your metabolism might adapt over time, especially during prolonged calorie restriction or surplus.
See simulated general daily water intake recommendations based on your activity level and general health guidelines.
Get simulated adjusted calorie targets for your chosen weight goal, along with *fictional* timelines and considerations for achieving it.
Receive a simulated BMI calculation and a *fictional* assessment of your body composition, offering general interpretation.
Gain simulated general information on how various hormones *hypothetically* influence metabolism and appetite, educating on complex metabolic factors.
See a simulated analysis of the *hypothetical* effects of consistently eating above or below your maintenance calories, including weight change and energy levels.
Easily copy your calorie calculations and all insights to the clipboard, or download them in CSV or JSON format for your records or further analysis.
Establish a baseline for calorie intake whether your goal is to maintain, lose, or gain weight, by understanding your maintenance needs and getting goal-based adjustments.
Use the maintenance calorie estimate, macronutrient breakdown, and personalized meal ideas to structure your daily meals and food choices effectively.
Align your caloric intake with your exercise routine, ensuring you fuel your body adequately for your activity level, with tailored activity recommendations.
Gain simulated insights into how your body's energy expenditure works, how metabolism can adapt over time, and the influence of hormones on your body.
Get simulated meal ideas that fit your calorie and macro goals, simplifying meal planning and preparation, and understanding the impact of calorie adjustments.
Receive simulated general guidance on daily water intake, an often-overlooked but critical aspect of overall health and metabolism.
Coaches and trainers can use this tool for illustrative purposes to educate clients on energy balance, body composition, and healthy habits.
Learn about BMR, TDEE, macronutrients, BMI, and the factors influencing calorie needs in an interactive way.
Individuals focused on precise calorie and macronutrient tracking for performance, muscle gain, or fat loss, with insights into metabolic adaptation.
Anyone aiming to lose or gain weight, needing a scientific baseline for their daily caloric intake and understanding calorie deficit/surplus impacts.
Professionals who can use the tool to educate clients on energy balance, body composition, and provide simulated general guidance.
People interested in understanding their body's energy needs, optimizing their overall health and well-being, and learning about hormonal influences.
Fitness professionals using the tool to provide simulated general calorie, activity, and hydration recommendations to clients.
Learners studying human metabolism, energy balance, dietary planning, and the science behind weight management.
Individuals who plan and prepare their meals in advance, benefiting from estimated calorie and macro targets, and personalized meal ideas.
Individuals looking for accessible explanations of complex metabolic concepts and general health recommendations.
A: Maintenance calories, also known as Total Daily Energy Expenditure (TDEE), are the number of calories your body needs to consume each day to maintain your current body weight, given your age, gender, height, weight, and activity level.
A: BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to perform basic life-sustaining functions. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through physical activity and digestion, representing your total daily calorie needs for maintenance.
A: No, the 'AI-Powered Macronutrient Breakdown' provides simulated general recommendations for carbohydrate, protein, and fat percentages. It is for informational purposes only and does not constitute personalized dietary advice. Always consult with a registered dietitian or healthcare professional for tailored nutrition plans.
A: The 'AI-Powered Personalized Meal Ideas' offer simulated general suggestions for meals that align with your estimated calorie needs and a typical macronutrient balance. These are not personalized recipes or meal plans and should not replace advice from a nutritionist. Dietary needs vary based on individual health conditions, allergies, and preferences.
A: This feature provides simulated general suggestions for types and durations of physical activity to support your maintenance calorie goal. This is a fictional insight and should not replace advice from a certified fitness professional or doctor. Exercise recommendations depend on individual health, fitness levels, and goals.
A: This unique feature provides simulated insights into how your metabolism might adapt over time, especially during prolonged periods of calorie restriction (dieting) or surplus (bulking). It discusses *fictional* scenarios where your body might become more or less efficient at burning calories. This is a general, simulated guide and not a real-time metabolic assessment.
A: This feature offers simulated general daily water intake recommendations based on your activity level and general health guidelines. It's a general, simulated guide and should not replace personalized advice from a healthcare professional, especially for individuals with specific medical conditions.
A: This feature provides simulated adjusted calorie targets for your chosen weight goal (e.g., mild weight loss, moderate weight gain). It also offers *fictional* timelines and considerations for achieving that goal. This is a simulation and not personalized dietary advice.
A: This feature provides a simulated BMI calculation (Body Mass Index) and a *fictional* assessment of your body composition (e.g., 'healthy weight,' 'overweight,' 'muscular build'), offering general interpretation. This is a simulation and not a medical diagnosis.
A: This unique feature provides simulated general information on how various hormones (e.g., leptin, ghrelin, insulin) *hypothetically* influence metabolism and appetite, especially relevant to calorie maintenance. It aims to educate users on complex metabolic factors. This is a general, simulated insight and not medical advice.
A: This feature generates a simulated analysis of the *hypothetical* effects of consistently eating above or below your maintenance calories. It includes *fictional* insights into potential weight change, energy levels, and metabolic response over time. This is a speculative simulation and not a guarantee of outcomes.
A: You can easily copy the calculated results to your clipboard or download them as a CSV (Comma Separated Values) file for spreadsheets, or as a JSON (JavaScript Object Notation) file for programmatic use.
Fuel your body, achieve your goals!