Why am I not losing on a deficit?

If your 14-day weight trend is flat, your current intake is likely your maintenance calories (TDEE). Reduce calories by 100–200 kcal/day, verify your activity level, and double-check tracking accuracy (especially liquid calories, oils, and weekends).

How do I set activity level?

Pick the preset that matches your average week. If you’re unsure, use custom steps/day — we map steps to the nearest preset and multiplier (0–5k sedentary, 5–7.5k light, 7.5–10k moderate, 10–12.5k very, 12.5k+ extra).

How to bulk without gaining too much fat?

Use a small calorie surplus for a lean bulk (about 0.1–0.3% of bodyweight per week), keep protein high, train hard, and adjust calories after 14 days based on your trend weight.

What are maintenance calories (TDEE)?

Maintenance calories (TDEE) are the daily calories you need to keep bodyweight stable on average. Your true maintenance is best estimated by tracking your 14-day trend and adjusting slightly.

Should I use training vs rest day calories?

If your appetite or performance changes between training and rest days, the split can help. The calculator keeps your weekly average the same while shifting calories toward training days.

Free toolNo signupCalorie deficit calculatorMaintenance calories calculator

Lean Bulk Calorie Calculator

Use this lean bulk calorie calculator (calorie deficit calculator + maintenance calories calculator) to estimate your maintenance calories (TDEE) and set calories for cutting, maintenance, or a lean bulk surplus. Enter age, sex, height, weight, and activity, then choose a weekly % bodyweight rate to lose or gain. We convert that into a daily calorie target and weekly calorie deficit or surplus. After 14 days, adjust by 100–200 kcal if your scale trend is off. US units default; switch to metric anytime. Estimates only — not medical advice.

Set calories for a calorie deficit (cut), maintenance calories (TDEE), or a lean bulk calorie surplus. Enter your stats and activity, then choose a weekly % bodyweight rate. Results update automatically. US units default; switch to metric any time.

Unit system

Imperial

Sex

Used only for the BMR formula.

Age

13–120 years

Height (ft)

Height (in)

Optional (0–11)

Weight (lb)

Activity level

Moderately active · x1.55 (7.5–10k steps)

If unsure, pick custom steps/day.

Goal

Cut = calorie deficit. Maintenance = TDEE. Lean bulk = surplus.

Weekly rate (% of bodyweight)

Maintenance uses 0%.

Training vs rest day calories

Optional: eat more on training days while keeping the same weekly average calories.

Enable

Your daily calories target

This is a weekly average. Track for 14 days, then adjust by 100–200 kcal if your scale trend is off.

Enter your stats to see your calorie target.

How we calculate it

BMR: Mifflin-St Jeor.

Maintenance (TDEE): BMR × activity multiplier.

Target calories: TDEE + daily delta from your weekly % rate.

Energy math: 3,500 kcal per lb (7,700 kcal per kg).

Safety floors: 1200 kcal (female), 1500 kcal (male), 1350 kcal (other).

Methods & assumptions

This lean bulk calorie calculator estimates your maintenance calories (TDEE), then sets daily calories for a calorie deficit (cut), maintenance, or a calorie surplus for a lean bulk based on your weekly % bodyweight rate.

How to use it

Enter your stats and pick an activity level (or use custom steps/day).
Choose your goal: cut (deficit), maintain (TDEE), or lean bulk (surplus).
Track your scale trend for 14 days, then adjust by 100–200 kcal if you’re losing/gaining too fast or too slow.

What you get

Daily calorie target (kcal/day) for your goal.
Maintenance calories (TDEE) estimate.
Weekly calorie deficit or surplus based on your rate.
Optional training day vs rest day calorie split.

Methods & assumptions (formulas)

Male BMR (Mifflin-St Jeor):10 × kg + 6.25 × cm − 5 × age + 5
Female BMR (Mifflin-St Jeor):10 × kg + 6.25 × cm − 5 × age − 161
Other/Prefer not:We average the male and female BMR formulas.
Unit conversions:1 in = 2.54 cm. 1 lb = 0.4536 kg.
TDEE (maintenance calories):TDEE = BMR × activity multiplier.
Daily calorie delta:(weekly change in lb × 3,500) ÷ 7 (≈ 7,700 kcal per kg).
Target calories:Target = TDEE + daily delta (rounded to whole calories).
Training/rest split (optional):Training day = target × (1 + split%). Rest days adjust to keep the same weekly average.
Safety floors:Clamped to 1,200 (female), 1,500 (male), 1,350 (other).

Activity multipliers: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. Custom steps/day are mapped to the nearest preset.

If you enable the training vs rest day split, we keep your weekly average calories the same and shift calories toward training days.