Nutrition & Wellness
Calorie Calculator (TDEE)
Estimate your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation. Get maintenance, weight loss, and weight gain calorie targets.
Daily calories
- TDEE (maintenance)
- 2,250 kcal
- BMR
- 1,452 kcal
- Weight loss (~0.5 kg/wk)
- 1,750 kcal
- Weight gain
- 2,550 kcal
Guides that use this calculator
Step-by-step how-tos with tips from real projects.
Nutrition & Wellness9 min read
Mediterranean Diet Meal Prep: Weekly Guide for Busy EMEA Kitchens
Batch-cook olive oil, legumes, and seasonal vegetables for lunches from Lisbon to Beirut — flavour without fuss.
By Zara Okonkwo · Mar 28, 2026
Fitness & Training10 min read
Ramadan Fitness: How to Train Safely While Fasting
Timing workouts around suhoor and iftar, maintaining muscle in the Gulf and North Africa, and avoiding dehydration during long summer fasts.
By Zara Okonkwo · Feb 25, 2026
Nutrition & Wellness9 min read
Intermittent Fasting for Women: Benefits, Risks, and EMEA Context
16:8 fasting may help some women; others see hormone disruption. How to experiment safely alongside strength training and Ramadan.
By Luca Romano · Apr 20, 2026