Energy & Calories

TDEE, BMR, calorie deficit and weight-change timelines using published formulas.

• TDEE Calculator

  Calculate your Total Daily Energy Expenditure with the Mifflin-St Jeor or Harris-Benedict formula and get calorie targets for a cut or a lean bulk.

• BMR Calculator

  Estimate your basal metabolic rate — the calories your body burns at rest — with the Mifflin-St Jeor or Harris-Benedict formula, toggled in one tool.

• Calorie Deficit Calculator

  Turn a daily calorie deficit into a target intake and a week-by-week weight-loss timeline, based on the standard 7,700 kcal-per-kg-of-fat estimate.

• Weight Gain Timeline Calculator

  Turn a daily calorie surplus into a target intake and a week-by-week weight-gain timeline, using the standard 7,700 kcal-per-kg estimate.

• Reverse TDEE Calculator

  Work backward from tracked food intake and an observed weight change to estimate your true daily maintenance calories (TDEE), instead of a formula guess.