Bodilab AITDEE Calculator (Maintenance Calories)
Your TDEE (Total Daily Energy Expenditure) is roughly the calories to maintain your current weight. This tool uses the validated Mifflin–St Jeor equation, then shows a cut (~20% below) and a lean-bulk (~10% above) target. Adjust after 2–3 weeks based on your real weight trend.
How the numbers are worked out
BMR uses the Mifflin–St Jeor equation, then TDEE = BMR × activity factor:
| Step | Formula |
|---|---|
| BMR (men) | 10×kg + 6.25×cm − 5×age + 5 |
| BMR (women) | 10×kg + 6.25×cm − 5×age − 161 |
| TDEE | BMR × activity (1.2 – 1.9) |
| Cut / Lean bulk | TDEE − 20% / TDEE + 10% |
Source: Mifflin MD, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr (1990). This is an estimate — verify against your real weight trend over 2–3 weeks.
Calories set the direction — a photo shows if it's working.
Bodilab AI reads body-fat and muscle change from one photo, so you can confirm your cut or bulk is doing what you want. Estimates, not medical advice.
Download on theApp StoreFAQ
How do I calculate my TDEE?
Estimate BMR with Mifflin–St Jeor, then multiply by an activity factor (1.2–1.9). That's your maintenance calories.
How many calories to lose fat?
A moderate deficit of ~15–20% below TDEE tends to lose fat while limiting muscle loss. This tool shows a ~20% cut and ~10% lean-bulk as starting points.
Is Mifflin–St Jeor accurate?
It's well-validated (Am J Clin Nutr, 1990) but still an estimate. Adjust to your real 2–3 week weight trend.