Calorie / TDEE Calculator
This calculator estimates BMR with Mifflin-St Jeor, then multiplies by the activity factor you pick. Maintenance is that product. A cut is 500 kcal under it, and a bulk is 300 kcal over it.
Runs in your browser. Nothing you enter is uploaded.
Worked examples
30-year-old male, 175 cm, 72 kg, moderate activity (1.55)
| BMR | 1,669 kcal (the formula gives 1,668.75, then the page rounds) |
|---|---|
| Maintenance | 2,587 kcal |
| Cut (−500) | 2,087 kcal |
| Bulk (+300) | 2,887 kcal |
Same age, height and weight, female, moderate activity
| BMR | 1,503 kcal (1,502.75 before rounding) |
|---|---|
| Maintenance | 2,329 kcal |
| Cut | 1,829 kcal |
| Bulk | 2,629 kcal |
Activity factors, and TDEE for the 30-year-old male above
| Menu label | Factor | TDEE (kcal) |
|---|---|---|
| Sedentary | 1.2 | 2,003 |
| Light (1-3 d/wk) | 1.375 | 2,295 |
| Moderate (3-5 d/wk) | 1.55 | 2,587 |
| Active (6-7 d/wk) | 1.725 | 2,879 |
| Very active | 1.9 | 3,171 |
Mifflin-St Jeor as implemented: (10 × kg) + (6.25 × cm) − (5 × age) + 5 for male, or − 161 for female. Imperial entries are converted with 1 inch = 2.54 cm and 1 lb = 0.45359237 kg before the formula. These are estimates, not medical advice.
Estimate how many calories your body burns in a day so you can eat to match your goal. Enter your age, sex, height, weight and activity level, and the calculator first works out your basal metabolic rate using the well-regarded Mifflin-St Jeor equation, then multiplies it by an activity factor to give your total daily energy expenditure (TDEE). That TDEE is roughly the calories needed to maintain your current weight. It then shows suggested targets for a moderate cut, maintenance, and a lean bulk, based on a standard calorie offset. These are starting estimates, not medical advice, and real results depend on many factors. All numbers are computed locally in your browser and nothing is stored.
How to use Calorie / TDEE Calculator
- Enter your age, sex, height and weight.
- Choose your activity level.
- Read your BMR and TDEE.
- Read the cutting, maintenance and bulking targets.
Frequently asked questions
Which BMR formula is used?
Mifflin-St Jeor, with the male and female constants above.
What is a worked example?
A 30-year-old man, 175 cm and 72 kg, at the moderate factor 1.55, gets about 2,587 kcal for maintenance.
Are my measurements uploaded?
No. The math runs in the browser.
Is Calorie / TDEE Calculator any good?
Give your verdict. Sign-in needed to vote and comment.
Badge
Link this tool from a README, doc or site. The badge links back to this page.
[](https://yourhack.ai/tdee-calculator)