Male, 30, 175 cm, 70 kg, moderate
Input Metric units, 3 to 5 workouts a week.
Result BMR 1,649, maintenance 2,556, cutting 2,056, bulking 2,856, with 112 g protein, 71 g fat and 367 g carbs.
TDEE Calculator
Everyday LifeEstimate your basal metabolic rate and daily calorie burn, then see targets for cutting and bulking with a protein, fat and carb split.
Your inputs
Result
Daily calories to maintain
—
kcal
- Basal metabolic rate — kcal
- Cutting target (minus 500) — kcal
- Bulking target (plus 300) — kcal
- Protein — g
- Fat — g
- Carbohydrate — g
Change any input and the result updates instantly.
Formula and rules
- BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5 for males, or − 161 for females
- TDEE = BMR × activity factor, using 1.2, 1.375, 1.55, 1.725 or 1.9
- Cutting target = TDEE − 500 kcal, which is roughly half a kilogram of fat per week
- Bulking target = TDEE + 300 kcal, enough for a slow lean gain
- Macros: protein 1.6 g per kg of body weight, fat 25% of calories ÷ 9, and carbs fill the remaining calories ÷ 4
Worked examples
The same person with a desk job
Input Same numbers, but sedentary activity.
Result Maintenance falls to 1,979, about 577 kcal less than the moderate level.
The same numbers as a female
Input 30 years, 175 cm, 70 kg, moderate activity, female.
Result BMR becomes 1,483 and maintenance 2,298, because the female constant is 166 kcal lower.
FAQ
How accurate is a TDEE estimate?
It is a starting point, usually within 10 to 15 percent of the real value. Track weight for two weeks on a fixed intake and adjust by the difference instead of trusting the number blindly.
Why subtract 500 kcal for cutting?
A 500 kcal daily deficit is about half a kilogram of fat per week, a pace most people can sustain without losing much muscle. If you are already lean or very active, 300 kcal is a gentler start.
Why is the female result lower at the same size?
The Mifflin-St Jeor equation adds 5 for males and subtracts 161 for females, a 166 kcal gap that reflects the average difference in lean mass at the same height and weight.
Which activity level should I pick?
Sedentary means a desk job with almost no training, light is one to three sessions a week, moderate three to five, active six to seven, and very active means a physical job or two sessions a day. Most people overestimate here, so start one level lower.
Disclaimer: This result is for general guidance only and does not replace veterinary or medical advice. Consult a professional if your pet is ill, pregnant or on a special diet.