Handy tools
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 instantly get your BMR (basal metabolic rate), daily maintenance calories (TDEE), and the calories for cutting, maintaining or bulking.
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 use ±500 kcal/day (about 0.45 kg/week) from maintenance.
Estimated with the Mifflin-St Jeor equation. Actual needs vary by individual; this is not medical or nutritional advice.
The OgleOgle 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.