TDEE Calculator
Find your maintenance calories and daily targets for cutting or bulking.
Maintenance calories (TDEE)
2,556 kcal/day
BMR 1,649 kcal/day at complete rest
Daily calories by goal
Aggressive cut (-500)2,056 kcal
Mild cut (-250)2,306 kcal
Maintain weight2,556 kcal
Mild bulk (+250)2,806 kcal
Aggressive bulk (+500)3,056 kcal
What TDEE is and how to use it
TDEE (Total Daily Energy Expenditure) is roughly how many calories you burn per day. It starts from your BMR— the energy you'd burn at complete rest, here via the Mifflin-St Jeor equation — multiplied by an activity factor. Eat around your TDEE to maintain weight; a deficit of ~500 kcal/day is a common target for losing about 0.45 kg (1 lb) per week, and a similar surplus for lean gains. These are estimates, not medical advice, and everything runs in your browser.
Related: the BMR calculator, the BMI calculator, and the body fat calculator.
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