Sex
Male
Female
Unit
Metric (kg / cm)
Imperial (lb / in)
Weight (kg)
Height (cm)
Age
Activity Level
Sedentary — Desk Job, No Training
Lightly Active — 1-3 Sessions Per Week
Moderately Active — 3-5 Sessions Per Week
Very Active — 6-7 Sessions Per Week
Extremely Active — Physical Job + Training
Bulk Rate
Lean Bulk — Slow, Minimal Fat Gain
Moderate Bulk — Balanced
Aggressive Bulk — Fast, More Fat Gain
Clear All
Maintenance calories use the Mifflin-St Jeor equation, the current standard for estimating resting metabolic rate.
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Enter your details to calculate your muscle gain calorie target
★ Daily Target
0
kcal
Calories to Build Muscle
Maintenance (TDEE)
0
kcal
Daily Surplus
+
0
kcal
BMR (At Rest)
0
kcal
Suggested Macro Split