TDEE Calculator for Russia (Россия)
Our free TDEE calculator (Калькулятор калорий) helps people in Russia calculate their exact daily calorie needs using the scientifically validated Mifflin-St Jeor formula. Understand your суточная норма калорий for any fitness goal.
Fitness & Nutrition in Russia
Whether your goal is похудение (weight loss) or набор мышечной массы (muscle gain), calculating your TDEE is the crucial first step. We support standard metric units (kg and cm) natively.
How to Reach Your Goal
- Weight loss (Похудение): Eat 400–500 kcal below your TDEE daily.
- Muscle gain (Набор массы): Eat 200–300 kcal above TDEE and hit your protein target.
- Maintain (Поддержание): Eat exactly your TDEE.
Calculate your daily energy expenditure instantly — no registration required.