Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula. Get personalized calorie recommendations for maintenance, bulking, and cutting based on your activity level.
Select based on your typical weekly exercise routine
Sedentary (1.2x)
Little or no exercise (desk job, sedentary lifestyle)
Light (1.375x)
Light exercise 1-3 days per week
Moderate (1.55x)
Moderate exercise 3-5 days per week
Very Active (1.725x)
Very active 6-7 days per week or physically demanding job
Intense (1.9x)
Intense exercise plus physical job or training twice per day
1. Enter Your Information
Select your gender, enter your age, weight, and height. Choose your preferred units (metric or imperial).
2. Select Activity Level
Choose the activity level that best matches your typical weekly exercise routine.
3. Calculate TDEE
Click the Calculate button to get your personalized TDEE and calorie recommendations.
4. Adjust Your Diet
Use these calorie recommendations to achieve your fitness goals - maintain, bulk, or cut.
• This calculator uses the Mifflin-St Jeor formula, one of the most accurate BMR calculation methods
• Results are estimates; individual metabolism varies based on muscle mass, hormones, and genetics
• Adjust calorie intake by 100-200 kcal if your weight doesn't change after 2-4 weeks
• Consult a nutritionist or dietitian for personalized dietary advice
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