TDEE calculator
The numbers stay in this tab. Nothing is uploaded or saved.
Daily calories
BMR uses the Mifflin–St Jeor equation; TDEE is BMR × activity factor (1.2–1.9).
An estimate for healthy adults, not medical advice. Ask a doctor or dietitian before a big change in diet.
How to use this tool
Estimate how many calories you burn a day from age, height, weight and activity. This is not medical advice.
Choose units and enter your details
Pick metric or imperial, then sex, age, weight and height. Switching units converts the numbers you already typed.
Pick an activity level
Be honest: most office workers who train a few times a week are light or moderate. BMR and TDEE update as you change it.
Read maintenance, cut and bulk
TDEE keeps weight steady; −500 kcal loses about 0.5 kg a week, +300 kcal gains slowly. Copy puts all four numbers on the clipboard.
FAQ
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE multiplies it by an activity factor from 1.2 (desk job, little exercise) to 1.9 (hard training every day), so it is the rough number of calories that keeps your weight steady.
Which formula does this use?
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. It is the equation most dietitians reach for first, but any formula is an estimate.
Where do the cut and bulk numbers come from?
Cut is TDEE minus 500 kcal a day, which is roughly 0.5 kg (1 lb) a week. Bulk is TDEE plus 300 kcal for a slow gain. Watch the scale for two or three weeks and adjust. It never goes below your BMR or 1,200 kcal (women) / 1,500 kcal (men); the page says when that limit applies.
Is this medical advice?
No. It is an estimate for healthy adults. If you are pregnant, under 18, have a medical condition or want to lose weight fast, talk to a doctor or dietitian.
Is my data uploaded?
No. Age, height and weight stay in this tab and are not saved.