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Find your daily calorie needs (TDEE) for cutting, maintaining, or bulking.
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Aggressive cut (−20%) | 2044 | 153 g | 204 g | 68 g |
| Mild cut (−10%) | 2300 | 173 g | 230 g | 77 g |
| Maintain | 2556 | 192 g | 256 g | 85 g |
| Lean bulk (+10%) | 2811 | 211 g | 281 g | 94 g |
| Fast bulk (+20%) | 3067 | 230 g | 307 g | 102 g |
🔥 TDEE (Total Daily Energy Expenditure) is your maintenance calories — what you burn in a day. Eat less to lose fat, more to gain. The macro split shown (30% protein / 40% carbs / 30% fat) is a balanced starting point; adjust protein to 1.6–2.2 g/kg of body weight for best results. Estimates vary ~10% by individual metabolism.
TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day, combining your resting metabolism (BMR) with everything you do — walking, workouts, digesting food. It is the single most useful number for managing your weight: eat below it to lose fat, at it to maintain, above it to gain. This calculator uses the Mifflin-St Jeor BMR formula, the most accurate estimate available without lab equipment.
First the calculator finds your BMR (Basal Metabolic Rate) — the calories your body uses just to stay alive at rest — using Mifflin-St Jeor: 10×weight(kg) + 6.25×height(cm) − 5×age + s, where s is +5 for men and −161 for women. It then multiplies by an activity factor from 1.2 (sedentary) up to 1.9 (twice-daily training or a physical job) to get your TDEE.
Calories determine whether your weight goes up or down; macros (protein, carbs, fat) determine what that weight is made of. Keep protein high (1.6–2.2 g per kg of body weight) to preserve or build muscle. The split shown here (30/40/30) is a balanced default — see our Macro Calculator for goal-specific ratios, or the Calorie Calculator for a meal-planning view.
Disclaimer: This tool is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Results are estimates and should be discussed with a qualified healthcare provider before making health-related decisions.
The TDEE Calculator lets you figure out tdee calculatorinstantly, without reaching for a spreadsheet or doing the math by hand. Whether you're planning a budget, checking a loan, or working through homework, the tool applies the correct formula behind the scenes and shows the result the moment you enter your numbers.
Unlike a static chart or table, this calculator adapts to your exact inputs. You can adjust any value and see the outcome update in real time, which makes it easy to compare scenarios — for example, "what if the rate were 1% lower?" or "what if I paid an extra $50 a month?"
Common uses: people reach for this tool when they need to find a tdee calculator by activity level, maintenance calories calculator, cutting vs bulking calories, or bmr times activity factor.
Browser-based tools like this one have a few real advantages over installed software or manual methods:
The TDEE Calculator is based on the following formula:
TDEE = BMR × activity factor
Variables: TDEE = Total Daily Energy Expenditure (kcal/day) BMR = Basal metabolic rate (kcal/day) activity factor = ~1.2 sedentary, ~1.55 moderate, ~1.9 very active
Total Daily Energy Expenditure. Multiply basal metabolic rate by an activity factor: ~1.2 sedentary, ~1.55 moderate, ~1.9 very active. TDEE is the maintenance calorie level.
Worked example: Step 1: A 35-year-old woman, 60 kg, 165 cm: BMR = 10×60 + 6.25×165 − 5×35 − 161 ≈ 1,295. Step 2: Moderate activity (3-5 workouts a week): factor 1.55. Step 3: TDEE = 1,295 × 1.55 ≈ 2,007. Result: about 2,007 calories per day to maintain; eating near 1,507 targets a loss of about one pound per week.
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