TDEE calculator for daily calorie needs
Estimate your Total Daily Energy Expenditure (TDEE) with the Mifflin–St Jeor equation, then see cut, maintain, and bulk calorie targets you can track in Vytal.
BMR
1699 kcal
TDEE (maintain)
2633 kcal
Cut
2133 kcal
Bulk
2933 kcal
BMI
24.4
BMI is a rough guide and can misclassify muscular people.
How to use this TDEE calculator
- 01
Enter your stats
Age, sex, height, weight, and activity level.
- 02
Get BMR and TDEE
We estimate resting burn and total daily burn.
- 03
Pick a goal target
Use cut, maintain, or bulk calories as a starting point.
FAQ
- What formula does this use?
- Mifflin–St Jeor for BMR, multiplied by a standard activity factor for TDEE.
- What is a calorie deficit here?
- The cut target is a moderate deficit under maintenance — adjust based on weekly weight change.
- Is BMI useful for lifters?
- BMI is a rough population screen. Muscular athletes often read “overweight” despite low body fat.
- Metric or imperial?
- Both. Arabic defaults to metric; you can toggle units anytime.
Related tools
Estimates only — not medical advice. Talk to a qualified professional before changing your training or nutrition.