100% on-device

TDEE & calorie targets

Estimate basal metabolic rate with the Mifflin–St Jeor equation, then apply your activity level to find maintenance, moderate-cut and lean-bulk targets.

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Units

Sex used by BMR equation

AgeyearsWeightkgHeightcm

Activity level

Start with the closest level and compare the estimate against your weight trend over 2–4 weeks. Real expenditure varies.

Your estimate

2759kcal/day

Estimated weight maintenance

Basal metabolic rate

1780 kcal

Energy at complete rest

Moderate cut (−20%)

2207 kcal

About 552 kcal below maintenance

Gentle cut (−10%)

2483 kcal

Lean bulk (+10%)

3035 kcal

Educational estimates only—not medical advice, diagnosis or a substitute for a qualified clinician. Stop exercise and seek care for concerning symptoms.