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.
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
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.
Past the numbers? Track it for real.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |