# tdeetarget

> Free TDEE (Total Daily Energy Expenditure) calculator. Enter gender, age, height, weight, and activity to get maintenance, cutting (-500 kcal), and bulking (+500 kcal) targets, plus BMI, a healthy weight range, and macro splits. Locales: English, Spanish, Portuguese, German, French.

This file is for agents and LLMs. Humans use the calculator UI. Resting calories use Mifflin-St Jeor only. No ads or affiliates.

## Formula summary (curated)

- **BMR:** Mifflin-St Jeor (1990) only. Male `10w + 6.25h - 5a + 5`; Female `10w + 6.25h - 5a - 161` (w kg, h cm, a years).
- **TDEE:** `BMR x activity`. Multipliers: sedentary 1.2, light 1.375, moderate 1.55, heavy 1.725, athlete 1.9.
- **Goals:** maintenance = TDEE; cutting = TDEE - 500; bulking = TDEE + 500.
- **Macros (P/F/C % of goal kcal):** moderate 30/35/35; lower carb 40/40/20; higher carb 30/20/50. Atwater: protein 4, carbs 4, fat 9 kcal/g.
- **Ideal / healthy weight:** BMI 18.5-24.9 band for height: `w_min = 18.5 x (h_m)^2`, `w_max = 24.9 x (h_m)^2` (round kg; imperial converts then rounds lb).
- **BMI:** `w_kg / (h_m)^2`; classes Underweight <=18.5, Normal 18.5-24.99, Overweight 25-29.99, Obese >=30.
- **Units:** metric default; imperial preselect for Cloudflare countries US, LR, MM. Conversions: lb->kg x0.45359237; in->cm x2.54.

## Pages

- [Home / calculator](https://tdeetarget.com/): Interactive TDEE form and results
- [About](https://tdeetarget.com/about/): Site purpose
- [Full formula reference](https://tdeetarget.com/llms-full.txt): Complete equation stack, activity table, worked oracle example, citations

## Locales

- [English](https://tdeetarget.com/)
- [Espanol](https://tdeetarget.com/es/)
- [Portugues](https://tdeetarget.com/pt/)
- [Deutsch](https://tdeetarget.com/de/)
- [Francais](https://tdeetarget.com/fr/)

## Optional

- [Sitemap](https://tdeetarget.com/sitemap-index.xml): All indexable URLs
- [robots.txt](https://tdeetarget.com/robots.txt): Crawl policy, AI bot rules, Content Signals