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About this tool
Find your total daily energy expenditure from BMR and activity level, plus calorie targets for cutting, maintaining or bulking.
TDEE Calculator estimates how many calories your body burns in a full day: it first works out your basal metabolic rate with Mifflin-St Jeor, Harris-Benedict or Katch-McArdle, then multiplies it by an activity factor from 1.2 (desk-bound) to 1.9 (physical job or twice-daily training). The result is your maintenance intake, alongside cut, recomposition and lean-bulk targets built from 250, 500 and 1000 kcal daily adjustments. It's for anyone setting a calorie number before they start tracking food.
Open TDEE Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Mifflin-St Jeor for general use, revised Harris-Benedict for comparison, and Katch-McArdle when you know your body fat.
See aggressive cut through lean bulk at once, so you can pick a deficit you'll actually stick to.
Targets are never shown below 1,500 kcal for men or 1,200 for women, with a clear warning when the floor kicks in.
BMR is what you would burn lying still all day — breathing, circulation, cell repair. TDEE is BMR multiplied by an activity factor, so it also covers walking, work, training and digesting food.
Most people overestimate. If you train 3-4 times a week but sit for work, 'moderately active' (1.55) is usually closer than 'very active'. Pick the lower option if you're unsure and adjust after two weeks of weight data.
Prediction equations are typically within about 10-15% for most people, but individual metabolism, NEAT and body composition vary. Treat the number as a starting point and correct it against your real weight trend.
A deficit of roughly 500 kcal a day corresponds to about 0.5 kg of weight loss per week, which most guidance considers a sustainable rate. This tool is informational — talk to a doctor or dietitian before large deficits or if you have a medical condition.
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