TDEE Calculator
Your TDEE is the calorie target everything else hinges on. We use Mifflin-St Jeor — the most accurate equation in peer-reviewed reviews — and multiply by your activity level.
Inputs
Result
- BMR (resting burn)1699kcal/day
- TDEE (with activity)2633kcal/day
- Fat-loss target (–20%)2106kcal/day
- Lean bulk target (+10%)2896kcal/day
Calculations run locally in your browser. Nothing is sent to a server.
How it works
Mifflin-St Jeor (1990): BMR = 10×kg + 6.25×cm − 5×age + (5 male / −161 female). TDEE = BMR × activity multiplier. Cut = TDEE × 0.8 (~0.5 kg/wk loss). Lean bulk = TDEE × 1.1.
References
FAQ
Why Mifflin-St Jeor and not Harris-Benedict?
Mifflin is more accurate in the modern population. Harris-Benedict over-estimates by ~5% on average.
How fast should I lose weight?
0.5–1.0% of bodyweight per week. Faster loss costs muscle. Ascend's goal-pace slider locks this in.
Do these targets change when I lose/gain weight?
Yes — recalc every 3–4 weeks or 2 kg of change. Ascend's adaptive macros engine does this automatically.
Related
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