Total Daily Energy Expenditure
TDEE Calculator
Find the exact number of calories you burn in a day then know precisely how much to eat to cut, maintain, or bulk.
Your TDEE
2,763kcal/day
BMR
1,783
Cut (−500)
2,263
Bulk (+300)
3,063
Eat at TDEE to maintain. Subtract 500 kcal/day for ~1 lb/week fat loss. Add 300 kcal/day for slow lean gain (minimizes fat). Adjust based on real-world results over 2–3 weeks.
The Mifflin-St Jeor formula
BMR (men) = 10·kg + 6.25·cm − 5·age + 5
BMR (women) = 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × activity multiplier
Activity multipliers: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, athlete 1.9.
For weight loss, eat TDEE − 500 kcal/day. For lean gain, eat TDEE + 300 kcal/day. Recalculate every 5–10 lb of body weight change.