Free tool
TDEE calculator
Free TDEE calculator using the Mifflin-St Jeor equation. Estimate maintenance calories, fat loss, and muscle gain targets. For education only.
Your estimate
Uses Mifflin-St Jeor BMR × activity multiplier. For education only - not medical advice.
- BMR (resting)
- 1699 kcal
- TDEE (maintenance)
- 2633 kcal / day
- Fat loss (~−400)
- 2233
- Maintain
- 2633
- Muscle gain (~+250)
- 2883
- Estimated fiber target
- Around 37 g/day at maintenance (about 14 g per 1000 kcal). For cut/bulk phases, roughly 31-40 g/day is a practical range.
Log your target calories and macros in Refyuel Health OS.
Get startedEducational estimate only - not medical or dietetic advice. Consult a qualified professional before changing diet or exercise. See our health disclaimer.
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