Estimate your total daily energy expenditure, maintenance calories and target calories for bulking or cutting using two proven BMR formulas.
It estimates your basal metabolic rate and multiplies it by your activity factor to get a working TDEE. Use the result as a starting point, then adjust based on real weekly progress.
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TDEE means Total Daily Energy Expenditure. It is the full number of calories you burn in a day after combining your basal metabolic rate, daily movement, formal training and the thermic effect of food.
If you eat around your TDEE, your weight usually stays stable. Eat above it and you create a surplus for muscle gain. Eat below it and you create a deficit for fat loss. That makes TDEE the starting point for almost every nutrition plan.
Maintain
Around TDEE
Best for weight stability or body recomposition phases.
Bulk
+10% to +20%
A moderate surplus is usually enough to support muscle gain.
Cut
-15% to -25%
Big enough to lose fat without making the diet unsustainable.