TDEE Calculator

Find your maintenance calories in seconds — enter your stats and see BMR, TDEE, and cut/maintain/bulk targets.

Enter your sex, age, height, weight and activity level to estimate your BMR (basal metabolic rate), daily maintenance calories (TDEE), and reference calories for cutting, maintaining or bulking.

Sex

Age

Height (cm)

Weight (kg)

Activity level

Daily maintenance calories (TDEE)

2,469kcal

Based on a BMR of 1,593 kcal.

BMR (basal metabolic rate): 1,593 kcal
Cut (lose weight): 1,969 kcal
Maintain: 2,469 kcal
Bulk (gain muscle): 2,969 kcal

Cutting and bulking estimates use ±500 kcal/day from estimated maintenance. About 0.45 kg/week is a simplified theoretical conversion, not a prediction of actual weight change.

Estimated with the Mifflin-St Jeor equation. Actual needs vary by individual; this is not medical or nutritional advice.

About This Content

The Waglebagle TDEE Calculator is a free tool that finds your maintenance calories using the Mifflin-St Jeor equation. Enter your sex, age, height, weight, and activity level, and it instantly returns your BMR (basal metabolic rate) and TDEE (total daily energy expenditure), plus daily calorie targets for three goals — cutting, maintaining, and bulking. Whether you're planning a diet or a bulk, it's the fastest way to know how many calories you burn and how many to eat. Results are estimates for reference only and not medical advice; consult a professional before making major changes to your diet.