How accurate is the TDEE calculator?

The Mifflin-St Jeor equation is considered the most accurate predictive BMR formula for most adults, typically within ±10% of measured values. Track your weight for 2–3 weeks and adjust by 100–200 kcal if results differ.

How big should my calorie deficit be?

A deficit of 300–500 kcal/day (about 0.25–0.5 kg or 0.5–1 lb per week) is sustainable for most people. Larger deficits increase muscle loss, fatigue and rebound risk.

Is BMI a good measure of health?

BMI is a quick population-level screening tool, but it can't distinguish muscle from fat. Pair it with body fat percentage and waist circumference for a fuller picture.

How do I measure for the Navy body fat method?

Measure your neck just below the larynx, your waist at the navel (men) or narrowest point (women), and hips at the widest point (women). Use a soft tape, relaxed, without compressing the skin.

How much protein do I need while losing weight?

Research supports roughly 1.6–2.2 g of protein per kg of body weight per day during a deficit to help preserve lean muscle mass.

Why has my weight loss stalled?

Water retention, reduced daily movement and a lower TDEE as you get lighter are common causes. Recalculate your TDEE every 4–5 kg lost and keep strength training.

Is the AI meal plan safe for everyone?

The plan is a general educational sample. People who are pregnant, have diabetes, kidney disease, eating disorders or food allergies should consult a doctor or registered dietitian first.

Do I need to count calories forever?

No. Many people use calorie tracking for a few months to learn portion sizes, then transition to intuitive eating while monitoring weight trends.

Built on peer-reviewed formulas

Know your numbers.
Get lean with a plan.

Five free health calculators — TDEE, BMI, body fat, goal date and macros — plus a personalized 7-day AI meal plan with a grocery list.

Create My Free Meal Plan Use the calculators

100% free · Instant results · Free account to track progress

Healthy meal prep containers with salmon, avocado and berries

All-in-one health & fitness calculator

Your body profile

Shared across every calculator. Results update instantly.

Gender

Age

yrs

Weight

lbs

Height

Activity level

Calculated Results · Daily calories

Mifflin-St Jeor equation × activity multiplier.

Maintenance (TDEE)

2,817 kcal

Mild weight loss

2,567 kcal

−250 kcal · ~0.25 kg/wk

Standard weight loss

2,317 kcal

−500 kcal · ~0.5 kg/wk

Extreme weight loss

2,067 kcal

−750 kcal · ~0.75 kg/wk

Muscle gain

3,117 kcal

+300 kcal lean bulk

Build a free AI meal plan for 2,317 kcal

Educational estimate only, not medical advice. Read our medical disclaimer.

AI Workout Coach — build your training split

Pick your goal, days and equipment to get an instant workout split with calorie-burn estimates — then add AI coaching cues or save it to your progress.

Free Workout Split & Calorie Burn Planner

Primary goal

Days per week

Equipment available

Experience level

Weight (kg)

75 kg starting example · Add your own weight for calorie estimates

3-Day Full Body

5 minutes easy walking or cycling, then 2–3 progressively heavier practice sets for the first lift. Bodyweight: rehearse each movement slowly before work sets.

Day 1: Full Body A

30 min~138 kcal

Exercise	Target muscle	Sets	Reps	Rest	RIR
Goblet squat Keep your feet grounded and knees tracking with your toes; use a pain-free depth.	Quads & glutes	2	8–12	90 sec	3
Dumbbell Romanian deadlift Move through your hips with a braced trunk; stop before your back position changes.	Glutes & hamstrings	2	8–12	90 sec	3
Dumbbell bench press Keep wrists stacked and elbows controlled; do not bounce at the bottom.	Chest & triceps	2	8–12	90 sec	3
Seated cable row Move your upper arm without swinging your trunk; keep your neck relaxed.	Upper back	2	8–12	90 sec	3
Dead bug Breathe while bracing; stop the set when you lose trunk control.	Trunk	2	6–10/side or 20–30 sec	60 sec	3

Day 2: Full Body B

30 min~138 kcal

Exercise	Target muscle	Sets	Reps	Rest	RIR
Leg press Keep your feet grounded and knees tracking with your toes; use a pain-free depth.	Quads & glutes	2	8–12	90 sec	3
Barbell Romanian deadlift Move through your hips with a braced trunk; stop before your back position changes.	Glutes & hamstrings	2	8–12	90 sec	3
Machine chest press Keep wrists stacked and elbows controlled; do not bounce at the bottom.	Chest & triceps	2	8–12	90 sec	3
Chest-supported dumbbell row Move your upper arm without swinging your trunk; keep your neck relaxed.	Upper back	2	8–12	90 sec	3
Forearm plank Breathe while bracing; stop the set when you lose trunk control.	Trunk	2	6–10/side or 20–30 sec	60 sec	3

Day 3: Full Body C

30 min~138 kcal

Exercise	Target muscle	Sets	Reps	Rest	RIR
Goblet squat Keep your feet grounded and knees tracking with your toes; use a pain-free depth.	Quads & glutes	2	8–12	90 sec	3
Dumbbell Romanian deadlift Move through your hips with a braced trunk; stop before your back position changes.	Glutes & hamstrings	2	8–12	90 sec	3
Dumbbell bench press Keep wrists stacked and elbows controlled; do not bounce at the bottom.	Chest & triceps	2	8–12	90 sec	3
Seated cable row Move your upper arm without swinging your trunk; keep your neck relaxed.	Upper back	2	8–12	90 sec	3
Dead bug Breathe while bracing; stop the set when you lose trunk control.	Trunk	2	6–10/side or 20–30 sec	60 sec	3

Cardio & daily movement

Start with 3 × 30 min/week of comfortable continuous cardio; aim toward 8,000 daily steps gradually.

Illustrative targets, not an exact TDEE-based prescription. Use a conversational pace. Build toward 150 moderate aerobic minutes/week when appropriate.

Progression

When every set reaches the upper end of the rep range with the prescribed reps in reserve, add the smallest available load or a slightly harder variation. Reduce sets if recovery deteriorates.

RIR = reps in reserve. Session calories assume 3.5 MET moderate lifting and include resting energy; actual burn varies. Do not add these calories again if workouts are already included in your TDEE. Stop for pain or concerning symptoms; seek qualified advice when needed.

How TDEE works

Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in 24 hours. It's made of your Basal Metabolic Rate (BMR, roughly 60–70%), the thermic effect of food (about 10%), and activity — both planned exercise and everyday movement (NEAT). GoLeanPro estimates BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 (sedentary) and 1.9 (athlete).

Eating at your TDEE maintains weight; eating below it creates a deficit that leads to fat loss over time.

Understanding body fat vs. BMI

BMI divides weight by height squared. It's simple, but a muscular athlete and a sedentary person can share the same BMI with very different health profiles. Body fat percentage measures what portion of your weight is fat tissue. The U.S. Navy method uses circumference measurements and is typically within 3–4% of DEXA scans — good enough to track trends at home.

How to calculate a safe calorie deficit

Start from your TDEE, then subtract 250–500 kcal per day.
One kilogram of body fat stores roughly 7,700 kcal (≈3,500 kcal per pound).
Aim to lose 0.5–1% of body weight per week to protect muscle.
Avoid dropping below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Prioritize protein, strength training and 7–9 hours of sleep.

Know your numbers.Get lean with a plan.

All-in-one health & fitness calculator

Your body profile

Calculated Results · Daily calories

AI Workout Coach — build your training split

3-Day Full Body

Day 1: Full Body A

Day 2: Full Body B

Day 3: Full Body C

Cardio & daily movement

Progression

How TDEE works

Understanding body fat vs. BMI

How to calculate a safe calorie deficit

Frequently asked questions

How accurate is the TDEE calculator?

How big should my calorie deficit be?

Is BMI a good measure of health?

How do I measure for the Navy body fat method?

How much protein do I need while losing weight?

Why has my weight loss stalled?

Is the AI meal plan safe for everyone?

Do I need to count calories forever?

Know your numbers.
Get lean with a plan.