TDEE Calculator
TDEE = your BMR × activity level. Enter your stats, pick your activity, and get maintenance calories plus cut and bulk targets.
BMR
1,699
Maintenance (TDEE)
2,633 kcal
Cut −20%
2,106 kcal
Maintain
2,633 kcal
Bulk +10%
2,896 kcal
Formula
TDEE = BMR × activity multiplier (1.2 sedentary … 1.9 very active)How to use the TDEE Calculator
- 1Enter age, sex, height and weight
- 2Choose your activity level honestly
- 3See maintenance calories plus −20% cut and +10% bulk targets
Frequently Asked Questions
How many calories to lose weight?
A deficit of 300–500 kcal below TDEE produces steady fat loss of roughly 0.3–0.5 kg per week while preserving muscle and performance.
Which activity multiplier should I pick?
Base it on daily life, not just workouts. An office worker who trains 5×/week is still 'light' or 'moderate' — most people overestimate.