TOOLOG / WEB UTILITY
TDEE Calculator | Maintenance, Cutting, and Bulking Calories
Calculate BMR, TDEE, and daily starting calories for cutting, maintenance, or bulking from an adult's sex, age, height, weight, and activity level.
Try the tool
Enter your details below. Results update instantly.
Macro guide (based on maintenance calories)
Protein: -
Fat: -
Carbs: -
Enter all fields to estimate BMR, TDEE, and goal-based calorie targets.
For adults 18+. Results are planning estimates, not medical or dietetic advice. Pregnancy, breastfeeding, illness, medication, and eating-disorder history require professional guidance.
Calculate daily calories before starting a cut or bulk
Energy balance is the starting point for changing or maintaining body weight. Enter sex, age, height, weight, and a realistic activity level to estimate BMR, TDEE, and daily starting calories for cutting, maintenance, or bulking.
What it provides
- BMR estimate (Mifflin–St Jeor)
- TDEE with activity multiplier
- Daily targets for a moderate/aggressive cut, maintenance, and a lean/aggressive bulk
- Estimated weekly weight-change pace for the moderate cut and lean bulk
- A maintenance-calorie macro guide for protein, fat, and remaining carbohydrates
- Example values, copyable results, clear/reset, and explicit empty or invalid-input messages
How to use
1. Enter body information
Choose sex and enter age, height in centimeters, and weight in kilograms. This calculator accepts adults ages 18–100, heights from 120–230 cm, and weights from 25–250 kg.
2. Choose an activity level
Select the option that best matches an average week. Avoid counting the same planned exercise twice when choosing an activity multiplier.
3. Read and refine the estimate
Review BMR, maintenance TDEE, cutting and bulking targets, and the macro guide. Track weight or waist changes under similar conditions for two to three weeks, then adjust intake by 100–200 kcal if needed.
If required fields are empty, results remain blank. Out-of-range or invalid values produce a field-specific message, and Copy results stays disabled until a valid estimate is available.
Important limitations
This tool is for adults 18 and older. It does not account for pregnancy, breastfeeding, illness, medication, metabolic adaptation, or eating-disorder history. Its output is educational planning information and does not replace medical or dietetic advice.
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Frequently asked questions
Should I always choose the aggressive calorie target?
No. A larger deficit or surplus is not automatically better and can increase fatigue, muscle loss, or overeating risk. Start with the moderate cut or lean-bulk range. A calculated target does not guarantee a medically appropriate minimum intake.
Why can my actual maintenance calories differ?
The activity multiplier and BMR equation are population estimates. Sleep, spontaneous movement, body composition, training load, and measurement noise can change real-world needs.
Can everyone follow the calculated target as-is?
No. Seek medical or dietetic guidance before changing intake if you are pregnant or breastfeeding, have an illness, take medication, or have a history of an eating disorder.
How should I use the macro guide?
It sets protein at about 1.8 g/kg and fat at about 0.8 g/kg, then assigns the remaining maintenance calories to carbohydrates. Treat this as a practical starting point rather than a prescription.
Summary
This adult TDEE calculator estimates maintenance calories and starting targets for cutting or bulking, while showing activity assumptions, weekly-change context, macro guidance, and safe interpretation notes.