Inputs
Results
BMR
1780 kcal
TDEE
2759 kcal
Example targets
- Cut (-300 kcal): 2459
- Cut (-500 kcal): 2259
- Surplus (+250 kcal): 3009
Numbers are estimates. Pair with labs, weight trends, and how you feel before changing intake.
Calculator
TDEE & BMR
Mifflin-St Jeor plus an activity multiplier to estimate total daily energy expenditure.
