TDEE & BMI calculator
Get your maintenance calories, BMI, and protein target in 10 seconds. Useful baseline data before starting a GLP-1 — and a check on whether you're losing too fast once you're on one.
BMI — —
BMR — kcal/day at rest
TDEE — maintenance calories
Daily target — —
Protein target — grams/day (1.4 g/kg)
Healthy weight range — BMI 18.5–24.9
These figures use the Mifflin–St Jeor BMR equation and standard activity multipliers — accurate to roughly ±10%
for most adults. They are not medical advice. If you are on a GLP-1, your real maintenance calories will drift
downward as you lose weight; re-run this calculator every 4–6 weeks.
What to do with these numbers
- Track intake against the daily target in a nutrition app (we recommend Welling for GLP-1 users).
- Hit your protein number every day, even if calories fall short. See protein powder picks.
- Train at least 2× per week to keep that protein on your frame, not in the toilet. See anti-muscle-loss workouts.
- Recalculate whenever you've lost 5–10% of body weight — your TDEE will have dropped.