Daily Targets
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The formula underneath only takes one or the other. That is a limit of the maths, not a view about anything else.
Cardio is costed at a moderate effort — the pace where you could still talk in sentences. Circuits, classes and CrossFit-style sessions go in here rather than under lifting; they cost close to twice what rested lifting does.
The calculator itself didn’t load, so nothing on this page works. Reload it — and if it comes back like this, it’s broken at my end rather than anything to do with what you typed.
Add your age, height and weight above and the day’s targets appear here. Leaving the activity panel empty is a rest day, not a missing answer.
A starting point rather than a target. Any estimate of this kind lands within about 20% either way for one person, so eat to it for two or three weeks and let the scale correct it. The first week usually moves more than the estimate says, and that part is water rather than fat.
The model behind it was built for one person and has not been tested on anyone else. It is sourced, but that is not the same as validated.