buncha.tools
buncha/health & fitness/tdee

TDEE Calculator

Activity
TDEE — calories per day
2,740
BMR 1,768 kcal/day
Goal targets
Aggressive cut
~1.5 lb/wk loss
1,990 kcal
P 144g
F 64g
C 209g
Cut
~1 lb/wk loss
2,240 kcal
P 144g
F 64g
C 272g
Mild cut
~0.5 lb/wk loss
2,490 kcal
P 144g
F 64g
C 334g
Maintain
Body composition steady
2,740 kcal
P 144g
F 64g
C 397g
Lean bulk
Slow muscle gain
2,990 kcal
P 144g
F 64g
C 459g
Bulk
Faster muscle + some fat
3,240 kcal
P 144g
F 64g
C 522g
Mifflin-St Jeor is the most accurate BMR formula across body comps and ages — beats the older Harris-Benedict and Katch-McArdle for the general population. Macros assume 0.8g/kg fat (the floor for hormone health) with carbs filling the rest. Adjust protein to your training intensity: 1.6 g/kg for general health, 2.0–2.2 g/kg for cutting / active lifters.

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About TDEE Calculator

Daily energy expenditure with macro splits for cut / maintain / bulk goals.

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