TDEE for Male, 80kg, 180cm, Age 32 — Moderately Active
TDEE for a 32-year-old male, 80kg, 180cm, moderately active: 2744 kcal/day (BMR: 1770 kcal). Cutting 500 kcal/day means eating 2244 kcal to lose ~0.5kg/week.
BMR (Basal Metabolic Rate)
1,699 cal/day
Calories burned at complete rest
TDEE (Total Daily Energy)
2,633 cal/day
Your actual daily calorie burn
| Goal | Calories/day |
|---|---|
| Aggressive Cut | 2,133 |
| Mild Cut | 2,383 |
| Maintain | 2,633 |
| Mild Bulk | 2,883 |
| Aggressive Bulk | 3,133 |
Maintenance Macros
Protein
150g
600 cal
Fat
60g
540 cal
Carbs
373g
1,492 cal
Mifflin-St Jeor equation — the most accurate BMR formula for adults. Macros: protein = 2g/kg body weight, fat = 0.8g/kg, carbs fill the remainder.
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Calculated with CalcCrack