Calculate your TDEE as a mesomorph. Get calorie targets optimized for your naturally athletic body type.
Mesomorphs (medium build, naturally muscular, responds well to training) tend to have moderate TDEEs and good metabolic flexibility. They gain muscle relatively easily and can lose fat without extreme dieting. The calculated TDEE is usually quite accurate for mesomorphs.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for mesomorphs vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most mesomorphs need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For mesomorphs, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Mesomorphs tend to respond well to both training and nutrition changes. They gain muscle relatively easily and don't need extreme surpluses or deficits. However, body type is a spectrum, not a rigid category. Focus on your individual response rather than body type labels.