TDEE Calculator
Estimate how many calories you burn in a day using the Mifflin-St Jeor equation and your activity level, then get cutting and bulking targets.
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Your inputs
30 yrs
78 kg
178 cm
Maintenance calories
2,709kcal / day
Your body burns roughly 1,748 kcal at complete rest, multiplied by an activity factor of 1.55.
- BMR
- 1,748 kcal
- At rest
- Cut (-20%)
- 2,167 kcal
- ~0.5 kg / week loss
- Lean bulk (+10%)
- 2,979 kcal
- Slow gain
- Protein target
- 140 g
- 1.8 g per kg bodyweight
Estimates update instantly and are never sent anywhere.
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