TDEE Calculator — Daily Calorie Needs (Cut, Maintain, Bulk)
Estimate your Basal Metabolic Rate and Total Daily Energy Expenditure, then see daily calorie targets for losing, maintaining, or gaining weight.
- BMR (resting)
- 1,618 kcal
- Energy you'd burn lying in bed all day.
- Mild cut (−250 kcal)
- 2,257 kcal
- ≈ 0.25 kg fat loss per week.
- Cut (−500 kcal)
- 2,007 kcal
- ≈ 0.5 kg fat loss per week.
- Lean bulk (+300 kcal)
- 2,807 kcal
- Pair with resistance training for muscle gain.
- · Formula: Mifflin–St Jeor (more accurate than Harris–Benedict for most adults).
- · Track weight for 2–3 weeks before adjusting — TDEE is an estimate, not a guarantee.
About this calculator
Your Basal Metabolic Rate (BMR) is the energy your body uses at rest to keep the heart beating, lungs working, and brain firing — typically 60–70% of your total daily calorie burn. Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor that accounts for movement, exercise, and the thermic effect of food. We use the Mifflin–St Jeor equation, which is more accurate than the older Harris–Benedict formula for most adults: for men BMR = 10·kg + 6.25·cm − 5·age + 5; for women BMR = 10·kg + 6.25·cm − 5·age − 161. To lose weight, eat 300–500 kcal below TDEE per day (roughly 0.25–0.5 kg per week, since 7,700 kcal ≈ 1 kg of fat). To gain lean mass, add 250–500 kcal above TDEE while resistance training. TDEE is a starting point — real expenditure varies by individual, so track weight for 2–3 weeks and adjust.
Formula
Male: BMR = 10·kg + 6.25·cm − 5·age + 5 Female: BMR = 10·kg + 6.25·cm − 5·age − 161 TDEE = BMR × activity factor
Example calculation
Example: 30y male, 170 cm, 70 kg, moderate activity
BMR ≈ 1,618 kcal. With a moderate activity factor of 1.55, TDEE ≈ 2,507 kcal/day. A 500-calorie cut puts the daily target at ≈ 2,007 kcal for steady fat loss.