TDEE calculator
Estimate BMR with Mifflin-St Jeor (1990) or the revised Harris-Benedict equation (Roza & Shizgal, 1984), optionally Katch-McArdle (1996) from lean mass, multiply by the Harris-Benedict activity factors for TDEE, and read off six cutting, maintenance and bulking calorie targets.
Runs in your browserEvery computation happens in your browser — your data never leaves this device.
Body data and activity
Estimates from height and weight carry roughly ±10% error; judge progress on 2–4 week trends.
Result
Fill in your details, then press “Calculate TDEE”.
What this tool does
- Work out maintenance calories before a cut or bulk, then set a daily target as a fixed offset such as −500 or +250.
- When the scale stalls for two or three weeks, use TDEE to tell whether intake crept up or activity dropped instead of blindly cutting another 200 kcal.
- Plan training and rest days separately by picking “Very active” and “Sedentary” to get two reference numbers for a competition prep or a lean bulk.
- If you know your body fat, Katch-McArdle derives BMR from lean mass and fits muscular lifters better than a height-and-weight equation.
Example
Input
Male, 80 kg, 180 cm, 30 years old, activity “Moderate”, no body fat entered
Output
Mifflin-St Jeor BMR 1780 kcal (revised Harris-Benedict 1854 kcal), TDEE 2759 kcal; targets: aggressive cut 1759, cut 2259, slow cut 2509, maintain 2759, slow bulk 3009, bulk 3259 kcal/day
The 1780 kcal Mifflin-St Jeor figure for an 80 kg / 180 cm / 30-year-old man is the example most often quoted for that equation.
Frequently asked questions
Mifflin-St Jeor or Harris-Benedict?
Both are estimates. Mifflin-St Jeor (1990) has the smaller average error in modern populations and is the one clinical nutrition guidance tends to recommend, while the revised Harris-Benedict (1984) usually runs 3–5% higher. The tool defaults to Mifflin-St Jeor and shows both so you can compare.
How do I pick an activity factor?
1.2 is a desk job with almost no exercise, 1.375 is one to three sessions a week, 1.55 is three to five, 1.725 is six or seven, and 1.9 is twice-daily training or heavy manual work. When unsure, take the lower band — most people overestimate how active they are.
Why does the aggressive-cut target get raised to 1200 kcal?
That is a widely used safety floor: below roughly 1200 kcal a day it is hard for an adult to cover micronutrient and protein needs. The row still appears, but the number is clamped to 1200 rather than handing you something unsafe. It is a general note, not medical advice.
When is Katch-McArdle more accurate?
It uses lean mass alone (370 + 21.6 × lean mass in kg), so it fits people whose muscle mass sits well away from average. Everything depends on the body fat number: a smart-scale reading feeds its error straight into the BMR.
Does TDEE change as I lose weight?
Yes. Losing 5 kg drops BMR by roughly 50–100 kcal and TDEE with it, so recalculate after a meaningful weight change instead of reusing the target you started with.
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