TDEE CalculatorCalorie

Know exactly how many calories your body burns daily — then eat for your goal. Cut fat, maintain, or bulk, with a macro split to match.

Weight (kg)

Height (cm)

Age

BMR

1643 kcal/day

Activity Level

Daily Calorie Maintenance (TDEE)

2258

kcal / day

Lose Fat Fast

1758

~0.5 kg/week deficit

Lose Fat Slow

2008

~0.25 kg/week deficit

Maintain

2258

TDEE = your maintenance

Lean Bulk

2508

~0.25 kg/week surplus

Bulk Fast

2758

~0.5 kg/week surplus

Suggested Macros at Maintenance (40C / 30P / 30F)

226g

Carbs

4 kcal/g

169g

Protein

4 kcal/g

75g

Fat

9 kcal/g

Uses Mifflin-St Jeor equation · Estimates only · Consult a nutritionist for tailored advice

How is TDEE Calculated?

We use the Mifflin-St Jeor equation — the most accurate BMR formula available for most people. BMR is then multiplied by your activity factor to get TDEE.

Male BMR: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female BMR: (10 × kg) + (6.25 × cm) − (5 × age) − 161

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