Nutrition
TDEE Calculator
Your calorie needs depend on your body and how much you move, not just a generic table. This calculator gives you a personalized maintenance number, then adjusts it to your goal.
Calculator
Find Your Daily Calorie Target
What's your goal?
Your target adjusts based on whether you're cutting, maintaining, or building.
How TDEE works
- 🧬BMR: Your basal metabolic rate is the calories your body burns at complete rest. It's driven by your size, age, and sex.
- 🏃Activity multiplier: Multiplies BMR by your activity level to account for movement, exercise, and daily energy output.
- 🎯Goal adjustment: A 500 cal deficit targets ~1 lb/week fat loss. A 300 cal surplus is a lean bulk that minimizes fat gain.
How accurate is this?
The Mifflin-St Jeor equation is the most validated formula for estimating BMR in non-athlete adults, with roughly 10% variance. Use this number as a starting point, not a ceiling. Track your intake for 2 weeks, observe your weight trend, and adjust by 100–200 cal if the results don't match expectations.
Pair with the Protein Calculator
Calories + protein target = the two numbers that drive most body composition results.
