Calorie Calculator (TDEE)
Estimate daily calorie needs (maintenance, cut, or bulk) using a standard BMR + activity model. A calorie (TDEE) calculator estimates how many calories you burn per day based on your body stats and activity level. Use it as a starting point for maintenance, weight loss, or weight gain, then adjust based on real-world progress over a few weeks.
Inputs
lb
ft
in
Estimated calories
Maintenance (TDEE)
2,763 kcal/day
BMR1,783 kcal/day
Cut (−250)2,513 kcal/day
Cut (−500)2,263 kcal/day
Bulk (+250)3,013 kcal/day
Bulk (+500)3,263 kcal/day
For best results, track your weight trend for 2–3 weeks and adjust calories based on actual progress.
BMR uses Mifflin–St Jeor. TDEE = BMR × activity factor.
How to use it
- Enter age, sex, height, and weight.
- Choose an activity level that matches most weeks.
- Review estimated maintenance calories and suggested cut/bulk targets.
- Adjust weekly based on measured changes (weight, performance, hunger).
Key formulas
- Mifflin–St Jeor BMR (common model)
- BMR = 10×kg + 6.25×cm − 5×age + s, where s=+5 (men) or −161 (women)
- TDEE estimate
- TDEE = BMR × activity_factor
FAQ
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Disclaimer
Estimates only. Calorie needs vary; consult a professional for medical or nutrition guidance.