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TDEE Calculator
About you
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How it works
Mifflin-St Jeor BMR multiplied by an activity factor (1.2 to 1.9). Activity factors come from the FAO/WHO 2001 report.
Worked example
30y male, 75 kg, 175 cm, moderate (1.55): 1,699 × 1.55 = ~2,633 kcal/day TDEE.
Who should use this
- •Anyone planning a cut, bulk or maintenance diet
- •Athletes scheduling fuelling
Common mistakes
- ×Overestimating activity level — most people are 'light' not 'moderate'
- ×Not adjusting after 2 weeks if weight isn't moving as expected
Frequently asked questions
Why does my actual maintenance differ?▾
Activity factor is rough. Track for 14 days and use real data.