Accurately estimate how many calories you burn per day based on your physical characteristics and activity level.
Basal Metabolic Rate (BMR)
1,620 kcal
Weekly Maintenance
17,150 kcal
Ideal for "Cutting"
1,950
(-500 kcal deficit)
Keep your weight
2,450
(Base TDEE)
Ideal for "Bulking"
2,950
(+500 kcal surplus)
Protein
184g
Fats
95g
Carbs
214g
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier. Since BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards based on how much you move throughout the day.
This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate standard for calculating BMR in healthy adults. Our tool dynamically updates your targets based on whether you want to lose weight (a caloric deficit), maintain your current physique, or build muscle mass (a caloric surplus).