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CALCULATOR

TDEE
CALCULATOR

Total Daily Energy Expenditure — the baseline for every nutrition goal.

UNITS
PERSONAL INFO
1580
BODY METRICS
kg
cm
ACTIVITY LEVEL
FORMULA
BASAL METABOLIC RATE
1,724
kcal / day at rest
YOUR TDEE
2,672
kcal / day (maintenance)
CALORIE TARGETS
Aggressive Cut
-500 kcal from maintenance
2,172
Moderate Cut
-250 kcal from maintenance
2,422
Maintenance
2,672
Moderate Bulk
+250 kcal from maintenance
2,922
Aggressive Bulk
+500 kcal from maintenance
3,172
BALANCED MACROS AT MAINTENANCE
30% protein · 40% carbs · 30% fat
200
g PROTEIN
267
g CARBS
89
g FAT
PRO TIPS
  • → Track for 2 weeks then adjust ±100 kcal based on real weight changes
  • → TDEE changes as your weight, muscle mass, and activity level change
  • → For fat loss: a 250–500 kcal deficit preserves the most muscle