TDEE Calculator

Your details

Biological sex determines the BMR constant in the Mifflin-St Jeor equation.
years
kg
cm
Choose the level that best matches your average week, including non-gym movement like walking and manual work.
Mifflin-St Jeor works for most people. Katch-McArdle is more accurate if you know your body-fat percentage because it uses lean mass directly.
A 500 kcal/day deficit produces roughly 0.5 kg (1 lb) of fat loss per week. A 1000 kcal deficit is aggressive and not recommended without medical supervision.
TDEE (maintenance)High TDEE
2,633kcal/day

Calories needed to maintain your current weight at your activity level

BMR1,699kcal/day
Goal calories2,633kcal/day
Protein target197g/day
Carbohydrate target263g/day
Fat target88g/day
BMR1,699
TDEE2,633
Goal calories2,633

Your maintenance TDEE is 2633 kcal/day.

  • Your BMR is 1699 kcal/day. Activity and digestion add roughly 934 kcal, bringing your maintenance to 2633 kcal/day.
  • Eating at your TDEE keeps your weight stable over time.
  • Your protein target is 197 g/day, supporting muscle retention or growth while you pursue weight maintenance.

Next stepTrack your intake for two weeks, then adjust by 100-200 kcal if weight is not moving as expected.

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