Estimate basal metabolic rate and daily maintenance calories, then review practical targets for cutting, maintaining, or bulking.
Health use notice
This tool is for general reference only and does not replace medical, nutrition, diagnostic, or treatment advice. For health decisions, confirm the result with a clinician, registered specialist, or official guidance.
Maintenance calories
2,594 kcal
Basal metabolic rate
1,674 kcal
Cut target
2,194 kcal
Maintain target
2,594 kcal
Bulk target
2,844 kcal
BMR is the minimum energy your body uses at rest. TDEE adds daily movement and exercise to estimate total daily calorie needs.
A common starting point is about 300 to 500 calories below maintenance, then adjust based on progress.
Yes. Major changes in training or daily movement can shift maintenance calorie needs.
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