TDEE Calculator

Calculate your Total Daily Energy Expenditure and get personalised maintenance, cut, and bulk calorie targets — plus your macro breakdown.

Your Details Mifflin-St Jeor Formula

Enter in kg — e.g. 80 for 80 kg

Your Calorie Targets

Maintenance
—
kcal / day
Stay at your current weight
Cut
—
kcal / day
Mild deficit −400 kcal
Lean Bulk
—
kcal / day
Lean surplus +250 kcal
BMR (Basal Metabolic Rate) —
TDEE (BMR × activity multiplier) —
Activity multiplier used —

Macro Breakdown (based on maintenance calories)

🥩
Protein
—
—
🥑
Fat
—
—
🌾
Carbohydrates
—
—
Protein
0%
Fat
0%
Carbs
0%

About This Calculator

What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate plus all activity — exercise, walking, work, and daily movement.
What formula does this use?
We use the Mifflin-St Jeor equation, widely considered the most accurate BMR formula for the general population. BMR is then multiplied by an activity factor to give your TDEE.
How are the cut and bulk targets calculated?
Cut = TDEE − 400 kcal (a mild, sustainable deficit that preserves muscle). Lean Bulk = TDEE + 250 kcal (a small surplus to build muscle while minimising fat gain).
How are macros calculated?
Protein is set at 2g per kg of body weight to protect muscle. Fat covers 25% of your maintenance calories. Carbohydrates fill the remaining calories. These targets are based on maintenance; adjust them proportionally for cut or bulk phases.
Should I eat at maintenance, cut, or bulk?
That depends on your goal. Eat at maintenance to hold your current weight. Drop to cut calories to lose body fat gradually. Eat at bulk to add lean muscle over time. For personalised guidance, explore our.
Is this medical advice?
No. This calculator is for educational and informational purposes only. Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet or training.