Free tools / TDEE calculator
TDEE calculator
Find out how many calories you burn in a day, your BMR, and what to eat to cut, maintain or bulk. Uses the Mifflin-St Jeor equation. Free, nothing to sign up for.
Your result
Enter your age, weight and height to see your numbers. They update as you type.
0kcal / day
Your TDEE: about what you burn in a day, so eating this keeps your weight roughly stable.
Your cut target is held at 1,200 kcal, the lowest Epoch sets. A slower cut may suit you better.
Get this as a daily plan in Epoch, with meals and workouts that count toward it.
Estimates, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor before changing how you eat.
How this is calculated
First your BMR (basal metabolic rate) with the Mifflin-St Jeor equation, published in 1990 and still the standard choice for adults:
Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161
Then your TDEE is BMR multiplied by an activity factor:
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light | 1.375 |
| Moderate | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
The targets are the same ones the Epoch app sets: cut is TDEE minus 550 kcal (never below 1,200), maintain is your TDEE, and lean bulk is TDEE plus 300 kcal. Imperial inputs are converted first (1 lb = 0.4536 kg, 1 in = 2.54 cm).
Worked example
A 30-year-old man, 180 cm and 80 kg, training 3 to 5 days a week:
TDEE = 1,780 x 1.55 = 2,759 kcal
Cut 2,209 · Maintain 2,759 · Lean bulk 3,059
Treat the result as a starting point. Eat to it for two to three weeks, watch your weekly average weight, and move the number by 100 to 200 kcal if the trend is not where you want it.
Questions
What is TDEE?
TDEE stands for total daily energy expenditure: the calories you burn in a day, counting everything from keeping your body running at rest (your BMR) to walking, working and training. Eating about your TDEE keeps your weight roughly stable.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE is BMR multiplied by an activity factor, so it also covers movement and exercise. Your TDEE is always higher than your BMR.
How accurate is the Mifflin-St Jeor equation?
Studies comparing the common equations have found Mifflin-St Jeor the most reliable for most adults, usually within about 10 percent of measured resting energy. It is still an estimate. The most accurate number comes from tracking your intake and weight for two to three weeks and adjusting.
Which activity level should I pick?
Pick the level that matches a typical week, not your best week. Most people overestimate here. If you are between two levels, choose the lower one and adjust after a few weeks of tracking.
How often should I recalculate my TDEE?
Recalculate when your weight changes by a few kilograms or when your training or job changes how active you are. A lighter body burns slightly less, so a cut target that worked at the start may need to come down later.
Why is the cut target never below 1,200 calories?
Epoch does not set a cut target below 1,200 kcal a day, so this calculator follows the same rule. Very low intakes make it hard to get enough protein and keep training well. If your number sits at 1,200, a slower cut is worth considering.