Calculate your Total Daily Energy Expenditure - the calories your body actually burns each day. Get personalized cut, maintain, and bulk targets based on the Mifflin-St Jeor equation.
Enter your numbers and hit calculate to see your daily calorie burn plus cut, maintain, and bulk targets.
You've got your TDEE. These programs put the number to work.
Daily workouts, meal framework built around your TDEE, and a clear plan to hit your goal.
Direct guidance from certified trainers. Custom programming built around your numbers and schedule.
500+ guides covering every workout style, demographic, and goal. No signup, no paywall.
Corporate wellness available online or in person. Increase engagement, reduce absenteeism.
Two steps. Both pulled from registered-dietitian standards.
Your resting metabolic rate - calories burned just keeping you alive. Calculated from weight, height, age, and sex using the equation that replaced Harris-Benedict as the clinical standard.
BMR multiplied by an activity factor (1.15 sedentary to 1.7 athlete). The factor accounts for movement, training, and the calories burned digesting food.
Want to lose? Eat 500 cal under TDEE for ~1 lb/wk. Maintain? Eat at TDEE. Lean bulk? Add 250-300 cal for ~0.5 lb/wk gain.