SBFTDEE

Daily maintenance calories from your body fat or weight, steps and training.

Your details

I know my body fat Use weight only

Body weight

Body fat %

Lean body mass (kg, change this or body fat %)

Daily steps (average)

Training minutes per session

Training sessions per week

TEF (thermic effect of food, fixed)

Calorie deficit or surplus

A 20–30% deficit is recommended for most people.

Daily calories

Same every day Zig zag

Results

Average maintenance–

Average target–

Predicted loss–

Training days

–

kcal

Rest days

–

kcal

Lean body mass	–
Estimated body fat	–
BMR	–
Steps	–
Each training session, before TEF	–
Rest-day maintenance	–
Training-day maintenance	–
Weekly target	–

These are estimates. Count walking or running calories through steps only if they're already included in your daily step total, to avoid counting them twice.