Fill in the basics
Sex, age, height and weight set your basal rate.
BMR & Daily Energy
Enter sex, age, height, weight and activity to get BMR and daily energy needs. Fat-loss and muscle-gain targets are listed alongside, ready for meal planning.
Open BMR & Daily Energy →How to use it
Pick your activity
Choose from sedentary to two sessions a day.
Take a target
Use the lower number to cut, the higher to gain, the middle to maintain.
Manlin services
Make space for what matters
Use Manlin to reflect, plan and take your next step.
FAQ
Why does this differ from my scale?
The formula estimates energy use, not body weight; muscle mass and individual variation matter.
Can I eat exactly this?
Use it as a starting point, then adjust by 100–200 kcal after two weeks of tracking.
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