buncha/health & fitness/tdee

TDEE Calculator

Age (years)

Weight (kg)

Height (cm)

Activity

TDEE — calories per day

2,740

BMR 1,768 kcal/day

Goal targets

g/kg protein

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.

Like every tool on Buncha, this one runs entirely in your browser. There's no upload, no log, no record of what you've pasted or generated. Close the tab and the data is gone.

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