Estimate maintenance calories and goal-based daily targets.
Your TDEE (maintenance calories) is your BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (athlete). Eat at it to maintain, below it to lose fat, above it to gain.
Mifflin-St Jeor estimates resting energy use, then multiplies it by your activity level.
Keep your inputs consistent and compare weekly trends. Make small changes only after enough data accumulates.
Calculator results are estimates. Pregnancy, eating disorders, medical conditions, injuries, or concerning symptoms require qualified professional guidance.
We estimate your resting metabolism with the Mifflin-St Jeor equation, then multiply by an activity factor (1.2 sedentary to 1.9 very active) to get your total daily energy expenditure.
A deficit of about 15–20% below maintenance (roughly 300–500 kcal) supports steady fat loss of around 0.5 kg per week for most people.
It's an accurate starting point (within ~10% for most people). Track your weight for 2–4 weeks and adjust by 100–200 kcal based on the real trend.
RizzFit builds your workouts, calories, and macros around your goal — and adapts as you progress.