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.
Our calculators use validated equations such as Mifflin-St Jeor (or Katch-McArdle when you enter your body fat %). No formula fits everyone: every result is an estimate and a starting point, not a prescription. And calories aren't everything — the quality of what you eat matters as much as the amount.