Free tool
TDEE Calculator
Your Total Daily Energy Expenditure — the calorie number every cut, bulk, and recomp is built around. Uses the Mifflin-St Jeor equation. Free, no signup, no email.
Your results
BMR
1783 kcal
TDEE (maintenance)
2763 kcal
Goal-based calories
Cut (-500)
2263 kcal
Recomp (-250)
2513 kcal
Bulk (+300)
3063 kcal
These numbers are starting points. Real adjustments come from tracking the scale and your lifts for 2-3 weeks and adjusting based on what happens. Level does that automatically.
How this calculator works
First, your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — is estimated using the Mifflin-St Jeor equation:
- Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
- Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Then we multiply BMR by an activity factor to get your TDEE. From there, a 500 kcal deficit is a roughly 1 lb/week cut, a 250 kcal deficit is a slower recomp pace, and a 300 kcal surplus is a conservative lean bulk.
FAQ
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories you burn in an average day, including basal metabolism, activity, and digestion. It's the calorie anchor point for any cut, bulk, or recomp.
What formula does this calculator use?
We use the Mifflin-St Jeor equation for BMR, then multiply by a standard activity factor (1.2 sedentary to 1.9 extremely active). Mifflin-St Jeor is widely considered more accurate than the older Harris-Benedict formula for modern populations.
Is TDEE exact?
No — it's an estimate. Two people with identical stats can have real TDEEs ±300 kcal apart because of NEAT (non-exercise activity thermogenesis), genetics, and lean mass differences. Use the number as a starting point, track weight and performance for 2-3 weeks, then adjust calories based on what actually happens.
How big a deficit or surplus should I run?
Typical recommendations: a 300-500 kcal deficit for fat loss (≈ 0.5-1 lb/week), a 150-300 kcal surplus for lean muscle gain, or a small 100-250 kcal deficit for recomposition when you're relatively new to training or returning after a break.
Does Level use TDEE for nutrition coaching?
Yes. Level calculates your TDEE, sets macro targets based on your goal and training schedule, and adjusts automatically as your weight and performance change. Your numbers stop being a guess and start being a plan.