Calculators

The same formulas the coach uses, with the knobs exposed.

BMR

1,431kcal / day at rest

Calories your body burns at complete rest. Mifflin–St Jeor equation, the one with the best track record in validation studies.

TDEE

2,218kcal / day to maintain

Bulk (about +15%)

2,551

Maintain

2,218

Cut (about −20%)

1,774

BMR times an activity multiplier. This is your maintenance intake; the coach's 33 kcal/kg shortcut lands near this for most people.

BMI

19.1Normal

Weight over height squared. Blunt (it cannot tell muscle from fat) but useful as a sanity check on a target weight.

Asian-population cutoffs (WHO 2004): overweight from 23, obese from 27.5.

All three are estimates; your actual weight trend over 2–3 weeks is the real answer.