Start with TDEE
Almost every fitness goal traces back to one number: how many calories your body burns in a day, your Total Daily Energy Expenditure. Eat below it to lose fat, above it to gain muscle, at it to stay put. Everything else on LeanGauge — deficits, macros, protein targets — builds on that figure.
All of our calculators use the Mifflin-St Jeor equation, widely regarded as the most accurate for the general population, and every result is an estimate meant as a smart starting point rather than a medical prescription.