Sex
Age
Height
Weight
Activity
Goal

Recommended daily intake

2,180kcal / day

BMR

1,758

TDEE

2,720

Fast Fat Loss

-25%

2,040kcal

Aggressive deficit, best short-term. Keep protein high.

Sustainable Fat Loss

-20%

2,180kcal

The sweet spot — steady loss you can hold for months.

Maintenance

TDEE

2,720kcal

Hold current weight. Ideal for recomp or diet breaks.

Lean Muscle Gain

+10%

3,000kcal

Controlled surplus with minimal fat gain.