How it works
Total daily energy expenditure (TDEE) is your BMR multiplied by an activity factor. To lose weight, eat below your TDEE.
How to use your calorie number
Your TDEE is the number of calories that keeps your weight roughly stable. To lose weight, eat less than this; to gain, eat more. A common, sustainable target is about 500 calories below TDEE per day, which works out to roughly one pound (0.45 kg) of fat loss per week.
- Maintain weight: eat at your TDEE
- Lose weight: eat about 500 below TDEE
- Gain muscle: eat slightly above TDEE with enough protein
What activity level should you choose?
Most people overestimate their activity. Choose sedentary or light if you have a desk job and exercise a few times a week. Reserve very active for physically demanding jobs or daily intense training.
A note on accuracy
These formulas are estimates. Your actual calorie needs can vary with muscle mass, genetics, and daily movement. Use the number as a starting point and adjust based on real results over a few weeks.