Work out how many calories you burn per day and get daily calorie and macro targets for cutting, maintaining or gaining.
Your basal metabolic rate (BMR), the energy your body burns at rest, is estimated with the Mifflin-St Jeor equation, widely considered the most accurate formula for the general population. That number is then multiplied by an activity factor based on how often you train:
The macro suggestion splits your maintenance calories 40% protein, 40% carbohydrate and 20% fat, the same starting point Brohdi coaches use with new members before tailoring targets to the individual.
Total Daily Energy Expenditure is the total number of calories you burn in a day, including your basal metabolic rate (BMR), daily movement and exercise. Eating at your TDEE maintains your weight; eating below it loses weight; eating above it gains weight.
This calculator estimates your BMR using the Mifflin-St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age, +5 for men or −161 for women), then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (training twice a day).
A common starting point is 500 kcal below your TDEE, which targets roughly 0.5 kg (1 lb) of fat loss per week. Adjust based on your actual results over 2–3 weeks.
Formulas like Mifflin-St Jeor are typically within about 10% for most people. Treat the number as a starting point: track your intake and weight for a couple of weeks, then adjust calories up or down based on what actually happens.
Brohdi pairs you with a real coach, tracks your nutrition against these targets and adjusts as you progress.