Let's find your maintenance calories, your target, and your macros.
Optional: upload a front photo to compare against the referencePrivate by design. Your photo never leaves this page unless you use the AI estimate, and it is never stored. Match your physique, then set the slider.
Training is only part of the picture. How you move the other 23 hours matters just as much.
Anywhere in the 0.7 to 1.0 range builds about the same muscle. Going higher mostly helps you stay full while dieting. Pick what fits your appetite.
Your daily burn isn't fixed. Watch what a few habits do to it.
Every number here is a smart estimate. Activity level is the biggest lever, so be honest with it. Sleep, stress, food quality and hormones all shift real burn. Use this as a starting point and adjust from the mirror and the scale over 2 to 4 weeks. New to this? Loop in a coach.
Want these numbers turned into a plan built around your life? Work with me.