Free tool

TDEE calculator

Uses the Mifflin-St Jeor equation — the most validated BMR formula for the general population. Returns your maintenance, cut, recomp, and bulk calorie targets. No signup. No email gate.

How it works

BMR is calculated via Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (male) or − 161 (female). TDEE multiplies BMR by an activity factor (1.2 sedentary up to 1.9 very active). Cut subtracts 500 kcal, recomp subtracts 200 kcal, bulk adds 250 kcal.

These are starting estimates, accurate to roughly ±10%. Run the number for 2-3 weeks, then adjust based on actual weight trend. Losing faster than expected? Add 100-200 kcal. Not moving? Subtract 200 kcal. The calculator is a starting point, not a finish line.

Related tools and guides

Macro calculator for body recompositionSplit your calculated TDEE calories into daily protein, carb, and fat targets for cutting, recomp, or lean bulking.Body recomposition calculatorEstimate whether simultaneous muscle gain and fat loss fits your current training experience and body fat.Calorie deficit calculatorTurn your maintenance calories into mild, standard, or aggressive fat-loss deficit targets.Body fat calculatorEstimate your body fat percentage with the U.S. Navy tape-measure method to refine your target calorie intake.

FAQ

Quick questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including resting metabolism, daily movement, and exercise. It is the calorie target for maintaining your current weight. Cuts go below TDEE, bulks go above.

Which BMR equation does this TDEE calculator use?

Mifflin-St Jeor. It is the most accurate BMR equation for the general population per research validation, and it is the default used by registered dietitians. The formula is: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (for males) or − 161 (for females).

How accurate is a TDEE calculator?

Within roughly ±10% for most people. TDEE calculators estimate; they do not measure. Use the calculated number as a starting point, then adjust based on 2-3 weeks of actual weight trend data. If you are losing or gaining faster than expected, your real TDEE is different from the estimate.

What is the difference between cut, recomp, and bulk?

Cut = sustained calorie deficit for fat loss (typically TDEE minus 300-500 kcal). Recomp = small deficit or near-maintenance with high protein, aiming to lose fat and gain muscle simultaneously; works best for newer or returning lifters. Bulk = sustained calorie surplus for muscle gain (typically TDEE plus 200-400 kcal). The right choice depends on body composition starting point and training history.

Should I eat the same calories every day?

Use the calculated number as a weekly average. Day-to-day variation is normal and expected. If you eat 200 kcal under on Monday and 200 kcal over on Wednesday, the week averages out. Hit the weekly total; don't stress single days.

Want a coach who calibrates this for you?

The hard part is not the equation. It is the weekly adjustment: reading your weight trend, your training data, your stress, and your sleep, then knowing what to change. That is what 1:1 coaching with Kris is for.

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