Rex says
TDEE is your real maintenance line. Eat under it, you lose. Eat over it, you gain. Everything else — cuts, bulks, recomps — is just math from this number.
Try a scenario
Click to load — tweak from there.Inputs
Result
TDEE (maintenance)
2,644
calories/day
BMR
1,706
Cut (−500)
2,144
Bulk (+300)
2,944
You burn about 2,644 cal/day at this activity level. To lose ~1 lb/wk, eat ~2,144. To gain ~0.5 lb/wk, eat ~2,944.
Psst — share this and help Rex grow
One click, a permanent link with your numbers baked in.
How to use this
- 1Enter units.
- 2Enter sex.
- 3Enter age (years).
- 4Enter weight.
- 5Enter height.
- 6Enter activity level.
- 7Read your tdee (maintenance) on the right — it updates as you type.
- 8Hit Share to keep the scenario or send it to someone.
About this calculator
TDEE = BMR × activity factor. The baseline for any cut, bulk, or maintenance plan.