TDEE Calculator
Find your total daily energy expenditure — the calories you burn in a full day — plus ready-made cutting and bulking targets.
Your numbers
Your answer board
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Your TDEE — calories to maintain your weight
Mifflin-St Jeor
Cutting
−500 kcal · lose ≈ 1 lb / week
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Maintain
your TDEE — hold current weight
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Lean bulk
+300 kcal · gain ≈ 0.5 lb / week
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Your calories at every activity level
| Activity level | Multiplier | Calories / day |
|---|
Macro starting point
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Protein
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Carbs
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Fat
Formula: Mifflin-St Jeor (1990). General fitness information, not medical advice.
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How TDEE is calculated
Your body burns calories even at complete rest — that's your BMR, estimated here with the Mifflin-St Jeor equation. Everything you do on top of resting, from walking the dog to lifting weights, multiplies that burn, so your BMR is scaled by a standard activity factor between 1.2 and 1.9. Eat around your TDEE to hold steady, below it to lose weight, or above it to gain. It's a general guideline, not medical advice — track your weight for two or three weeks and adjust the number to what the scale actually says.