Estimate your maintenance calories plus bulking and cutting targets using the Mifflin-St Jeor equation.
Your maintenance estimate is a starting point, not gospel — individual metabolisms vary. Eat at the target for two weeks while tracking morning weight; if the trend disagrees with the goal, adjust by 150–200 calories and repeat. Building muscle: start at the lean-bulk number. Losing fat: start at the cut number and keep protein high (see the protein calculator).
Calculators provide general estimates for educational purposes only — they are not medical advice or a substitute for individual guidance from a healthcare professional or registered dietitian, especially for anyone under 18.