TDEE Calculator (Men’s Edition)
Use Mifflin-St Jeor as the baseline, then layer activity honestly. This gives you a practical maintenance calorie target, not a magic number.
Estimated maintenance
2795 calories/day
Use this as the maintenance starting point. Cut 300 to 500 calories for fat loss, or add 150 to 250 for lean gain if recovery and protein are in place.
Read body composition guides