Nutrition
BMR Calculator
Calories you burn at complete rest.
Free tool · Nutrition
TDEE calculator
TDEE is how many calories you burn in a day. Eat below it to lose fat, around it to maintain. This gives you a starting number to test.
Results
- Maintenance calories (TDEE)
- 2,779 kcal/day
- BMR (at rest)
- 1,793 kcal/day
- Fat loss (−20%)
- 2,223 kcal/day
- Lean bulk (+10%)
- 3,057 kcal/day
Mifflin–St Jeor equation times an activity multiplier. Treat it as a starting point and adjust after 2–3 weeks of weigh-ins.
How to use it
- Enter sex, age, weight and height.
- Choose the activity level that matches a normal week.
- Eat at the fat-loss target for 2–3 weeks and adjust by 100–200 kcal based on the scale trend.
Read next
FAQ
How accurate is a TDEE calculator?
It's an estimate that can be off by a few hundred calories. Your weight trend over a few weeks tells you the real number.
Should I eat back exercise calories?
Not separately; your activity level already accounts for training.
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