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Ubify Financial Advisory Board
FINANCIAL ANALYSTS & CPA REVIEWERS
About This Tool
Achieve your body composition goals with science-backed metabolic formulas. Our Calorie Calculator uses the validated Mifflin-St Jeor equation to compute your exact Basal Metabolic Rate (BMR) and multiplier-based Total Daily Energy Expenditure (TDEE).
Target Deficits: ā¢ Maintenance: Exact calories needed to stay at current weight. ā¢ Mild Fat Loss (-250 kcal/day): Safe, sustainable loss of 0.5 lbs (0.25 kg) per week. ā¢ Standard Fat Loss (-500 kcal/day): Optimal rate of 1.0 lb (0.5 kg) per week without muscle loss.
How to Use
- 1
Select your biological gender, age, height, and body weight.
- 2
Choose your daily physical activity level from sedentary desk job to athlete.
- 3
Review your maintenance calories and fat loss deficits.
- 4
Reference your recommended macronutrient split for protein, carbohydrates, and healthy fats.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories burned just staying alive at rest. TDEE (Total Daily Energy Expenditure) adds your daily movement, exercise, and digestion burn.
How much protein should I eat when in a calorie deficit?
Research recommends 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1.0g per lb) during fat loss to preserve lean muscle tissue.