Find out exactly how many calories your body needs each day — and what to eat to hit your goals.
Daily calorie target
Recommended Daily Macros
These numbers are just the start. Puneet will build a plan tailored specifically to your body, goals and lifestyle.
We use the Mifflin-St Jeor equation — the most accurate formula for estimating your daily calorie needs.
The number of calories your body burns at complete rest — just to keep your organs functioning. This is your baseline.
Your BMR multiplied by your activity level. This is how many calories you actually burn in a day — your maintenance calories.
We adjust your TDEE based on your goal — a deficit to lose fat, maintenance to stay the same, or a surplus to build muscle.