TDEE Calculator
Enter your stats to get maintenance calories, a cutting target and a lean bulk target.
Result
| BMR (resting burn) | 1,718 kcal/day Mifflin-St Jeor |
|---|---|
| TDEE (maintenance) | 2,662 kcal/day activity: Moderately active |
| Cutting (-20%) | 2,130 kcal/day about 1.1 lb lost per week |
| Bulking (+10%) | 2,928 kcal/day about 0.5 lb gained per week |
| Protein target | 120 g/day at 1.6 g per kg |
| BMI | 23.7 Normal weight |
How this is calculated
TDEE is your BMR multiplied by an activity factor. BMR comes from Mifflin-St Jeor: 10 x weight in kg + 6.25 x height in cm - 5 x age, plus 5 for men and minus 161 for women. Activity factors run from 1.2 for a desk job to 1.9 for hard daily training.
In imperial mode enter height in inches, for example 70 for 5 ft 10 in. Estimates usually land within 10% of measured energy burn, so treat the number as a starting point and adjust by 100 to 200 kcal after two weeks of weigh-ins.
How many calories should I eat to lose weight?
A 20% deficit under TDEE is a common start. If maintenance is 2,600 kcal, that is about 2,100 kcal a day, which trends toward one pound of loss per week.
Is TDEE the same as BMR?
No. BMR is what you burn at complete rest, while TDEE adds movement, training and digesting food, so it is always the larger figure.
Why is my TDEE different from my watch?
Wearables estimate energy from heart rate and motion and commonly read 10% to 30% off. Use the calculator as the baseline and your scale as the referee.