TDEE Calculator
TDEE is how many calories you burn per day — training, walking, digesting, everything. It's the starting point for any cut or bulk.
Cut (−20%): 2,238 kcal · Maintain: 2,798 kcal · Bulk (+10%): 3,078 kcal
How it works
First we calculate your BMR with the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. That BMR is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get your TDEE.
Example: a 25-year-old man, 80 kg and 180 cm, has a BMR of about 1,805 kcal. Training 3-5 times a week (×1.55) puts his TDEE near 2,800 kcal.
What to do with the number
Cutting: eat at the −20% target and aim to lose 0.5-1% of bodyweight per week. Bulking: eat at the +10% target and aim to gain 0.25-0.5% per week. Either way, keep protein high — the protein calculator gives you the exact grams.
FAQ
What is TDEE?
Total Daily Energy Expenditure — all the calories you burn in 24 hours. It combines your BMR (what your body burns at rest) with everything you do: training, walking, and digestion. Eat at your TDEE and your weight stays stable.
Which formula does this calculator use?
Mifflin-St Jeor, which validation studies consistently rate as the most accurate BMR equation for the general population. BMR is then multiplied by an activity factor between 1.2 and 1.9.
How accurate is it?
Within about 10% for most people. Treat the number as a smart starting point: eat at it for two weeks, watch the scale, and adjust by 100-200 kcal if your weight moves in the wrong direction.
How many calories should I cut to lose fat?
A 20% deficit is the sweet spot for most lifters — roughly 0.5-1% of bodyweight lost per week while keeping enough energy to train hard and hold on to muscle.
How much should I eat to build muscle?
A small surplus of about 10% over TDEE. Bigger surpluses don't build muscle faster — they just add more fat. Pair the surplus with progressive overload in the gym.
Should I pick a lower activity level to be safe?
If you're between two levels, pick the lower one. Most people overestimate their activity, and it's easier to add calories later than to stall a cut from the start.
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Put your TDEE to work
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