Nutrition calculator
TDEE calculator
Estimate how many calories you burn in a day — your maintenance baseline for any cut or bulk. Free, instant, no sign-up.
Turn this into a calorie + macro target — the coach remembers it and adapts each week.
What is TDEE?
Your total daily energy expenditure (TDEE) is roughly the number of calories you burn in a typical day — sleeping, moving, training, and digesting. It's the single most useful number for diet planning: eat below it to lose fat, above it to gain.
How this calculator works
We use the Mifflin-St Jeor equation for resting metabolic rate: BMR = 10·kg + 6.25·cm − 5·age + s, where s is +5 for men and −161 for women. Then we multiply BMR by an activity factor (1.2 sedentary up to 1.9 extra-active) to get TDEE. It's the modern default — more accurate than the older Harris-Benedict.
Using your number
For a steady cut, subtract ~500 kcal/day (about 0.5 kg/week). To gain lean mass, add a modest ~300 kcal surplus. These are starting points — your real burn drifts as you train and your weight changes. Want a target that adapts with you and turns into actual meals? That's what the coach is for.