Tools
Maintenance Calorie Calculator
The calorie level your body needs to stay exactly where it is, the anchor point every bulk or cut is built around.
Your inputs
Maintenance Calories
2,802 kcal / day
Estimated daily calories to maintain your current bodyweight.
How to adjust
To bulk, add roughly +300 to +500 kcal per day for a clean, controlled gain in muscle.
To cut, subtract roughly 300–500 kcal per day to lose fat while preserving the muscle you've built.
Calculated with the Mifflin–St Jeor equation × activity multiplier.