GH
Metabolic TDEE
Calculator
Master your metabolism. Optimize for cutting or bulking.
Gender
Male
Female
Age
Activity Level
Height (cm)
Weight (kg)
CALCULATING ENERGY OUTPUT...
Maintenance Calories
0
Kcal / Day
0
Cutting (-500)
0
Bulking (+300)
0
BMR (Coma State)
⚠️ Medical Disclaimer:
This calculator uses the Mifflin-St Jeor equation, considered the gold standard for metabolic estimation. However, it cannot account for thyroid issues, metabolic adaptation, or specific medical conditions. Use these numbers as a starting point, not a prescription.
This calculator uses the Mifflin-St Jeor equation, considered the gold standard for metabolic estimation. However, it cannot account for thyroid issues, metabolic adaptation, or specific medical conditions. Use these numbers as a starting point, not a prescription.
🔥 Mastering Your Energy Balance
Your Total Daily Energy Expenditure (TDEE) is the most critical number for biohacking your body composition. Unlike generic "2000 calorie" guidelines, biohacking requires precision. Your TDEE fluctuates based on your activity, muscle mass, and thermic effect of food.
By establishing your accurate baseline, you can implement strategic caloric deficits for fat loss or surpluses for muscle hypertrophy without guessing.
Strategic Protocols
- Maintenance (Bio-Stasis): Eat at your TDEE level to maintain performance and reset metabolic hormones like Leptin.
- Cutting (Fat Oxidation): A deficit of 500 kcal/day typically yields 1lb of fat loss per week while preserving lean tissue.
- Bulking (Anabolism): A conservative surplus of 300 kcal/day optimizes muscle protein synthesis while minimizing fat gain.
Frequently Asked Questions (FAQ)
What is the difference between BMR and TDEE? +
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest (coma state). TDEE adds your movement, exercise, and digestion energy. TDEE is the real number for diet planning.
Should I eat back exercise calories? +
No. The "Activity Level" setting in this calculator already accounts for your workouts. Adding them again would be double-counting.
How accurate is this tool? +
It uses the Mifflin-St Jeor equation, which studies show is accurate within 10% for most healthy individuals.