Free tools / Calories
Calorie calculator
How many calories you burn in a day, and where to set your target for your goal. Uses the Mifflin-St Jeor formula, the most accurate for most people.
Most people pick too high an activity level. If you sit most of the day, choose the second option even if you train.
| Goal | Calories per day |
|---|
Targets are starting points. Track your weight for two weeks and adjust by about 100–150 calories if the trend isn't moving.
Want a plan built around these numbers? Lynix sets calorie and protein targets for every client, then adjusts them as your weight trend comes in.
Apply for a free consultWhat the number means
Total daily energy expenditure (TDEE) is everything you burn in a day: keeping your organs running, digesting food, walking around, and training. The calculator estimates your resting burn from age, sex, height, and weight, then multiplies it by an activity factor.
Picking a target
- Fat loss: 300–500 below maintenance loses roughly half a pound to a pound a week while keeping strength.
- Muscle gain: 200–300 above maintenance builds muscle with minimal fat gain.
- Recomposition: beginners can often eat at maintenance, lift hard, hit protein, and get leaner and stronger at once.
Next step: turn your target into food with the macro calculator.