Free calorie calculator: maintenance, cut and bulk

Find out what your body actually burns each day, then pick a cut to lose fat or a bulk to build muscle. The guessing stops here.

What are maintenance calories?

Maintenance calories (also called TDEE, total daily energy expenditure) are the calories your body uses in a day, including your resting metabolism and everything you do. Eat around this number and your weight stays roughly the same. This calculator uses the Mifflin-St Jeor equation, one of the most widely used formulas, multiplied by your activity level.

How many calories should I eat to lose weight?

A common approach is a moderate deficit of around 500 calories a day below maintenance, which works out to roughly half a kilo a week. PepPro never sets a target below a sensible floor, and shows gentle, moderate and faster paces so you can choose what suits you, each with a date you would reach your goal.

How many calories should I eat to bulk?

For a lean bulk, many people eat 250 to 500 calories above maintenance, aiming for about a quarter to half a kilo a week. PepPro has slow, steady and fast gain paces with daily targets, so you can build muscle without guessing.

Why your numbers should update

Your maintenance calories change as your weight changes. In the PepPro app, every weigh-in updates your plan, so your daily target always matches where you are now, not where you started.