Fill in your details — the math happens right here on your device.
How it works
Your TDEE (total daily energy expenditure) is your basal metabolic rate — estimated here with the Mifflin-St Jeor equation, the most validated of the common formulas — multiplied by an activity factor. Eat around it to maintain, ~400 kcal under it to lose fat, ~300 kcal over it to build.
Every formula is an estimate. Track your weight for two to three weeks and adjust: trending up on a cut, eat a bit less; flat on a bulk, eat a bit more. Nothing you enter here is stored or sent anywhere.