Calculate your Total Daily Energy Expenditure to determine how many calories you burn per day
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) and calories burned through physical activity.
TDEE is calculated by multiplying your BMR by an activity factor that corresponds to your lifestyle and exercise habits. This gives you a more accurate picture of your daily caloric needs.
Enter your personal information (gender, age, height, weight)
Select your activity level based on your weekly exercise routine
Click "Calculate TDEE" to see your results
Use the recommendations for weight loss, maintenance, or gain
To lose weight, consume 500 calories less than your TDEE. This creates a deficit that typically results in losing 1 pound per week.
To maintain your current weight, consume calories equal to your TDEE. This balances energy intake with energy expenditure.
To gain weight, consume 500 calories more than your TDEE. This surplus typically results in gaining 1 pound per week.