Base Metabolic Rate
— kcal/day
Calories burned at complete rest
🎯 Maintenance (TDEE)
— kcal/day
Eat this to maintain your current weight
💪 Weight Gain
Lean Bulk
+300 kcal · ~0.25 kg/week
Aggressive Bulk
+500 kcal · ~0.5 kg/week
🔥 Weight Loss
Mild Cut
−300 kcal · ~0.25 kg/week
Aggressive Cut
−500 kcal · ~0.5 kg/week
💡 Har 4–6 hafte mein recalculate karo jab weight change ho.
