Get your maintenance calories, goal-adjusted target, and macro breakdown. Uses the Mifflin-St Jeor BMR equation — the current gold standard for predictive energy estimation.
Daily calorie target
2748cal
Protein
144g
21%
Carbs
337g
49%
Fat
92g
30%
Protein set at 0.8g/lb bodyweight (1.76g/kg) — evidence-based upper range for preserving muscle during deficits. Fat held at 25% on cuts and 30% otherwise.
Threshold logs what you actually eat — and adapts your target
Snap a photo, describe a meal, scan a barcode. AI estimates your macros. Your calorie target self-corrects from 28-day activity data so you're not guessing at multipliers.
Try Threshold freeBasal metabolic rate — the calories your body burns at complete rest. We use the Mifflin-St Jeor equation (1990), which a 2005 American Dietetic Association review found was the most accurate predictive equation for both obese and non-obese populations, beating out the older Harris-Benedict formula.
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Total daily energy expenditure applies an activity multiplier to your BMR to account for movement beyond basal needs. The multipliers (1.2 sedentary through 1.9 extra active) are standard Harris-Benedict factors still used in clinical practice.
Protein is set at 0.8g per pound of bodyweight (1.76g/kg) — the upper range evidence-based for preserving muscle during a deficit (Helms et al., 2014). Fat is set at 25% of calories on cuts (lower-bound for hormonal health) and 30% on maintain/bulk. Carbohydrates fill the remainder.
Predictive equations are population-average estimates. Your actual TDEE can vary by ±300-400 calories from the predicted number due to NEAT (non-exercise activity thermogenesis), metabolic adaptation, and individual variation. Use the output as a starting target, then adjust after 2-3 weeks based on actual weight trend.
Threshold logs your actual food (AI estimates from a photo or description) and auto-adjusts your calorie target from 28 days of real activity data — no guessing at multipliers.
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