BMR
0
Calories your body uses at rest.
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Use metric units for the most direct estimate. Results are starting points, not medical advice.
Results
TDEE
0
Estimated maintenance calories per day.
Maintain
0
Aiming to keep body weight roughly stable.
Cut
0
About 20% below maintenance for gradual fat loss.
Bulk
0
About 10% above maintenance for a lean mass-gain phase.
How the estimate works
BMR = 10 x weight + 6.25 x height - 5 x age + sex adjustment.
For men, the adjustment is +5. For women, it is -161. TDEE is BMR multiplied by your selected activity factor.