Calculate your TDEE for bodybuilding. Get precise calorie targets for bulking and cutting phases with optimized macro splits.
Bodybuilding requires precise calorie management — bulking phases need a 10–20% surplus, cutting phases need a 15–25% deficit. Knowing your accurate TDEE is the foundation. If you provide your body fat percentage, the calculator uses the Katch-McArdle formula for even more accuracy based on lean body mass.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during bodybuilding depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do bodybuilding regularly (3+ times per week).
If you do bodybuilding 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of bodybuilding, choose "Very Active." When in doubt, go one level lower.
Yes. If you know your body fat percentage, entering it switches the calculator to the Katch-McArdle formula, which bases BMR on lean body mass. This is more accurate for muscular individuals who would otherwise get an underestimate from standard formulas.