Estimate basal metabolic rate and daily maintenance calories, then review practical targets for cutting, maintaining, or bulking.
Maintenance calories
2594 kcal
Basal metabolic rate
1674 kcal
Cut target
2194 kcal
Maintain target
2594 kcal
Bulk target
2844 kcal
BMR is the minimum energy your body uses at rest. TDEE adds daily movement and exercise to estimate total daily calorie needs.
A common starting point is about 300 to 500 calories below maintenance, then adjust based on progress.
Yes. Major changes in training or daily movement can shift maintenance calorie needs.