Your total daily energy expenditure determines whether you lose or gain. Get your TDEE via Mifflin-St Jeor, then set your calorie target for cutting or bulking.
The right calorie deficit depends on your TDEE, activity level, and weight loss goals. A 500-calorie daily deficit typically produces 1 lb (0.45 kg) of weight loss per week. This table shows target calorie intakes at different TDEE levels.
| Your TDEE | Mild Deficit (-250 cal) | Moderate Deficit (-500 cal) | Aggressive Deficit (-750 cal) | Expected Weekly Loss | Sustainability |
|---|---|---|---|---|---|
| 1,800 (sedentary small person) | 1,550 | 1,300 | 1,050 | 0.5-1.5 lb | Moderate — 1,300 is safe minimum |
| 2,200 (light activity average) | 1,950 | 1,700 | 1,450 | 0.5-1.5 lb | Good — sustainable for most people |
| 2,500 (moderate activity) | 2,250 | 2,000 | 1,750 | 1-2 lb | Good — 2,000 cal is very sustainable |
| 2,800 (very active) | 2,550 | 2,300 | 2,050 | 1-2 lb | Easy — large calorie budget |
| 3,200 (extra active / athlete) | 2,950 | 2,700 | 2,450 | 1-2 lb | Very easy — plenty of food choices |
| 3,500+ (heavy training) | 3,250+ | 3,000+ | 2,750+ | 1-2 lb | Very easy — high volume eating required |
A moderate deficit of 500 calories below TDEE is the recommended starting point for most people — it produces steady weight loss of about 1 lb per week without being too restrictive. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. The TDEE calculator automatically shows your maintenance calories and three deficit levels. Recalculate your TDEE every 10-15 lb of weight loss, as your calorie needs decrease with your body weight.
Building muscle requires a caloric surplus — eating more calories than your TDEE. The size of the surplus determines how quickly you gain muscle versus fat. This table shows recommended calorie surpluses and macro targets for muscle gain at different TDEE levels.
| Your TDEE | Lean Bulk (+250 cal) | Moderate Bulk (+400 cal) | Aggressive Bulk (+600 cal) | Weekly Gain | Fat Gain Risk |
|---|---|---|---|---|---|
| 1,800 (light activity) | 2,050 | 2,200 | 2,400 | 0.5-1 lb | Moderate: 0.5-1 lb/week lean bulk recommended |
| 2,200 (moderate activity) | 2,450 | 2,600 | 2,800 | 0.5-1 lb | Good: 250-400 surplus ideal for lean muscle |
| 2,500 (active) | 2,750 | 2,900 | 3,100 | 1-1.5 lb | Low: active individuals can handle larger surplus |
| 2,800 (very active) | 3,050 | 3,200 | 3,400 | 1-1.5 lb | Low: high activity level minimizes fat storage |
| 3,200 (athlete) | 3,450 | 3,600 | 3,800 | 1-2 lb | Very Low: high training volume utilizes extra calories |
| 3,500+ (heavy training) | 3,750+ | 3,900+ | 4,100+ | 1-2 lb | Very Low: elite athletes need significant surplus |
A "lean bulk" with a 250-350 calorie surplus is recommended for most people — it supports optimal muscle growth while minimizing fat gain. A 500+ calorie surplus (aggressive bulk) may speed muscle gain but will also add significant fat. For protein, aim for 1.6-2.2g per kg of body weight during a bulk. The TDEE calculator helps you find your maintenance calories, then add your chosen surplus to determine your bulking calorie target. Recalculate your TDEE every 5-10 lb of weight gain.
Your BMI is more than a number — it's a signal. Get an accurate reading based on your age, gender, and height. See where you land on the healthy weight range for someone like you.
How many calories does your body burn just by being alive? That's your BMR. Add your activity level to get your TDEE — the number that actually matters for weight management.
Training in the right zone changes everything. Get your personalized target heart rate zones — fat-burning, cardio, and peak — using the Karvonen formula and your age. Train smarter.
8 glasses a day is a myth. Your water needs depend on your weight, how active you are, and where you live. Get a personalized hydration goal that's actually right for you.
Tired of guessing how much protein you actually need? Get your personalized daily macro split — protein, carbs, and fat — based on your calorie goal, whether you're cutting, bulking, or maintaining.