TDEE calculator
What you burn in a day, from your size, how much you move outside the gym and how often you lift. Plus what to eat to cut or lean bulk at a pace you can hold.
Maintenance2,850kcal a day
Cut2,410kcalAbout 0.4 kg a week
Lean bulk2,970kcalAbout 0.2 kg a week
Resting burn 1,780 kcal, daily movement 979 kcal and lifting 88 kcal a day on average.
How it works
- Your resting burn comes from the Mifflin-St Jeor formula: weight, height, age and sex.
- Daily movement scales that up by how much you're on your feet outside the gym. Each lifting session adds an hour at 3.5 MET, spread over the week.
- The cut takes off about 0.5% of your bodyweight a week, the lean bulk adds about 0.2%. These are the same numbers the app uses.
Questions
- How accurate is it?
- It's an estimate, and most people land within about 10% of it. Eat to it for two or three weeks, watch your weekly average on the scale and move it by 100 to 200 kcal.
- Why is it different from other calculators?
- Most calculators fold training into one big activity multiplier. This one keeps daily movement and lifting apart, so a desk worker who lifts four times a week isn't counted as a builder.
- Where's cardio?
- Not in here. Cardio swings too much from week to week, so add it on the days you do it. The app does that for you from every session you log.
Let the app keep the numbers
Swole.fit sets your calories and macros from your profile, adds the cardio you log on the day and tracks your weigh-ins. Free for normal training, no card.