TDEE Calculator
Know your daily calorie target
Enter your height, weight, age, and activity level to calculate your TDEE.
Get target calories for cutting, bulking, or maintaining — free, no signup.
Mifflin-St Jeor · BMR × activity factor
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TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, combining your basal metabolic rate (BMR) with your activity level. It's the starting point for any nutrition plan, whether you're cutting, bulking, or maintaining.
This calculator uses the Mifflin-St Jeor formula, currently considered one of the most accurate methods for estimating BMR. It accounts for sex, height, weight, and age.
How the goal targets are calculated: The cut target uses TDEE × 80% (−20%), which scales proportionally to body size and corresponds to roughly 0.3–0.5 kg of weight loss per week. The bulk target uses TDEE × 115% (+15%), a common guideline for lean bulking — enough of a surplus to support muscle growth while limiting fat gain.