Handy tools
TDEE Calculator
Enter your stats to see your BMR, maintenance calories (TDEE) and ±500 kcal cut and bulk targets.
Enter your sex, age, height (cm or ft/in), weight (kg or lb) and activity level to estimate your BMR (basal metabolic rate) and TDEE — the calories you burn in a day — plus daily targets for cutting, maintaining and bulking. Built for adults 18 and over.
Your BMR of 1,592 kcal × your activity factor.
- BMR (basal metabolic rate)
- 1,592 kcal
- Cut (−500 kcal)
- 1,968 kcal
- Maintain
- 2,468 kcal
- Bulk (+500 kcal)
- 2,968 kcal
Cut and bulk are simply maintenance minus or plus 500 kcal a day. On paper, a 500 kcal daily deficit is about 0.45 kg (1 lb) a week, but real-world loss usually slows over time.
Estimated with the Mifflin-St Jeor equation, which is designed for adults and uses different coefficients for male and female (biological sex). It doesn't fit pregnancy, breastfeeding, teens or medical conditions such as thyroid disorders or diabetes. Not medical or nutritional advice.
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The Giggleus TDEE Calculator estimates how many calories your body burns in a day. Enter your sex, age (18 or over), height (cm, or ft and in), weight (kg or lb) and one of five activity levels. It first works out your BMR (basal metabolic rate) with the Mifflin-St Jeor equation, then multiplies it by an activity factor — 1.2 for sedentary, 1.375 light, 1.55 moderate, 1.725 very active and 1.9 extra active — to get your TDEE, your maintenance calories.
For example, a 30-year-old man who is 180 cm tall, weighs 80 kg and trains 3–5 days a week has a BMR of 1,780 kcal and a TDEE of 2,759 kcal. The calculator also shows a cut target (maintenance − 500 kcal) and a bulk target (maintenance + 500 kcal). If the cut target falls below 1,200 kcal for women or 1,500 kcal for men, the minimum commonly recommended without medical supervision, a warning appears.
The Mifflin-St Jeor equation was built for adults and uses separate coefficients for male and female (biological sex). It does not account for muscle mass, and it does not apply during pregnancy or breastfeeding, to teenagers or to people with conditions such as thyroid disorders or diabetes. Treat the numbers as a starting point, not medical advice.
Frequently Asked Questions
Q. How is TDEE calculated?
A. TDEE is your BMR multiplied by an activity factor. This calculator gets BMR from the Mifflin-St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men or −161 for women) and multiplies it by 1.2 to 1.9 depending on how active you are.
Q. What is the difference between BMR and TDEE?
A. BMR is the energy your body uses at complete rest just to stay alive. TDEE adds everything you burn by moving, exercising and digesting food, so it is always higher — 1.2 to 1.9 times your BMR here.
Q. How many calories should I eat to lose weight?
A. The calculator suggests maintenance minus 500 kcal a day, which in theory is about 0.45 kg (1 lb) a week, though real loss usually slows over time. It warns you if that target drops below 1,200 kcal for women or 1,500 kcal for men.
Q. Who should not rely on this result?
A. The formula is for adults, so ages under 18 are not accepted. It is also not suitable during pregnancy or breastfeeding or with medical conditions such as thyroid disorders or diabetes — ask a doctor or registered dietitian instead.