REP PACE
Calories & macros
Estimate a practical daily target for maintenance, fat loss, or gradual muscle gain.
Estimated maintenance 2,556 kcal
Start here, then adjust by 100–150 kcal after watching your weight trend for 2–3 weeks.
How this is calculated
BMR uses the Mifflin–St Jeor equation. Fat loss subtracts 10% and muscle gain adds 7.5%. Protein and fat are assigned first; remaining calories go to carbohydrates.
Estimate for healthy adults, not medical advice. Special health conditions require individualized professional guidance.