BMR
1709 kcal/day
Maintenance Calories
2649 kcal/day
Cutting Calories
2199 kcal/day
Bulking Calories
2969 kcal/day
Goal Calories
2649 kcal/day
Macro Recommendation
Protein 199g, Carbs 265g, Fats 88g
Expenditure Insight
Your estimated burn already includes daily movement and training activity multiplier.
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This calculator estimates your BMR (resting calories) and multiplies it by an activity level to estimate TDEE.
BMR (Mifflin-St Jeor) = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + s
where s = +5 for men and -161 for women
TDEE = BMR x Activity Multiplier
weight(kg): your body weight in kilograms
height(cm): your height in centimeters
Activity Multiplier: a factor based on movement and training frequency
Example: 28-year-old, 175 cm, 75 kg, moderately active
Step 1 (BMR): 10 x 75 + 6.25 x 175 - 5 x 28 + 5 ≈ 1,709 kcal/day
Step 2 (TDEE): 1,709 x 1.55 ≈ 2,649 kcal/day
Typical targets: cut ≈ 2,200 kcal/day, lean bulk ≈ 2,950 kcal/day
TDEE represents your total daily calorie burn. It combines resting metabolism and activity output to give a practical target for weight maintenance and nutrition planning.
Browse more tools in this category or return to the ClearCalculate homepage.
Educational estimates only. Results may vary depending on activity assumptions and individual metabolism.