1. Enter Body Metrics Input your gender, age, weight (in kg), and height (in cm). These are used to calculate your baseline energy needs (BMR).

2. Select Activity Level Choose the option that best describes your weekly routine, ranging from “Sedentary” (desk job) to “Extra Active” (physically demanding job or daily intense training). This multiplier converts BMR to TDEE.

3. Define Goal Select your objective:

• Maintain: Keeps your weight stable.
• Weight Loss: Subtracts ~500 calories/day (recommended for safe, sustainable fat loss).
• Weight Gain: Adds ~500 calories/day (recommended for muscle building).

4. View Results Click “Calculate.” The tool displays your target daily calorie number and provides a suggested breakdown of macros (grams of protein, fats, and carbs) to help you structure your meals.