TDEE Calculator — PepsTracker

🔥 TDEE Calculator

Total Daily Energy Expenditure — your BMR adjusted for activity level. Used to set calories for cutting, maintaining, or bulking.

👤 Your Stats

Biological Sex

Age

years

Weight

lbs

Height

🏃 Activity Level

Sedentary

Desk job, little or no exercise

× 1.2

Lightly Active

Light exercise 1–3 days/week

× 1.375

Moderately Active

Moderate exercise 3–5 days/week

× 1.55

Very Active

Hard exercise 6–7 days/week

× 1.725

Extremely Active

Physical job + hard training daily

× 1.9

🔥 Your Energy Needs

—

calories/day · Your TDEE (maintenance)

Basal Metabolic Rate (BMR)

— kcal

Activity multiplier

—

Formula used

Mifflin-St Jeor

Cutting (−500 kcal)

—

Maintenance

—

Bulking (+300 kcal)

—

ESTIMATED MACROS AT MAINTENANCE

Protein

—

grams/day

Carbs

—

grams/day

Fat

—

grams/day