TDEE Calculator

Find your maintenance calories and the right intake for cutting or bulking.

Your Results

Maintenance (TDEE)2451 cal

BMR1783 cal

Cut (-500)1951 cal

Bulk (+300)2751 cal

Estimate only — individual metabolism varies ±10-15%.

Total Daily Energy Expenditure: the calories you burn in a day including activity. Eat below it to lose weight, above it to gain.

The Mifflin-St Jeor equation, considered the most accurate BMR formula for most adults, multiplied by a standard activity factor.