TDEE Calculator
Free TDEE calculator: estimate your BMR and total daily energy expenditure with the Mifflin-St Jeor formula, plus calorie and macronutrient targets for cutting, maintaining and bulking.
How to Use
- Enter your stats
Fill in gender, age, height and weight — the inputs of the Mifflin-St Jeor formula.
- Pick activity and goal
Choose how often you exercise and whether you want to cut, maintain or bulk. The tool sets the deficit or surplus automatically.
- Read the advice
The results show your daily calorie target, BMR, TDEE and protein/carb/fat intake.
FAQ
What is the difference between TDEE and BMR?
BMR is your basal metabolic rate — the calories needed to keep your body alive at rest. TDEE is your total daily energy expenditure: BMR times an activity factor, covering daily movement and exercise.
How big should a cutting deficit be?
A 15-20% deficit from TDEE usually loses 0.25-0.5 kg per week, which is sustainable and muscle-sparing. An overly large deficit slows metabolism and costs muscle.
How much should I eat to bulk?
A 10-15% surplus above TDEE, combined with resistance training, supports muscle gain while limiting fat gain.
How are macros split?
A common split is 30% protein, 40% carbs, 30% fat. Protein and carbs provide 4 kcal/g, fat 9 kcal/g. Bulking phases can use a higher protein share.