Should I eat exactly my TDEE?

TDEE is an estimate. Track weight for 2–3 weeks and adjust calories based on real results.

Which activity level should I pick?

Be honest: most desk workers are sedentary or lightly active unless they train intensely most days.

Fitness & Health

Age (years)

Weight (kg)

Height (cm)

Activity level

BMR1,699 kcal

TDEE (maintain)2,633 kcal

Mild cut (−300)2,333 kcal

Lean bulk (+250)2,883 kcal

Share the tool

BMI Calculator

Body Fat Calculator

Calories Burned Calculator