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TDEE Calculator | Daily Calories for Cut, Maintain, and Bulk

Estimate BMR and TDEE from age, sex, height, weight, and activity level, then get daily calorie targets by goal.

Health

Sex Male Female

Age

Height (cm)

Weight (kg)

Activity level Little to no exercise (sedentary) Light activity (1–3 workouts/week) Moderate activity (3–5 workouts/week) High activity (6–7 workouts/week) Very high activity (physical job / 2 workouts/day)

-BMR (Basal Metabolic Rate)

-Maintenance calories (TDEE)

-Cut target (moderate/aggressive)

-Bulk target (lean/aggressive)

Macro guide (based on maintenance calories)

Protein: -

Fat: -

Carbs: -

Enter values to calculate BMR/TDEE and goal-based calorie targets.

What it provides

• BMR estimate (Mifflin–St Jeor)
• TDEE with activity multiplier
• Daily calorie targets for cut/maintain/bulk
• Practical baseline for diet planning

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