Estimate your Total Daily Energy Expenditure (TDEE) and calorie goals for weight loss, maintenance, and muscle gain based on your activity level.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn daily based on your BMR and physical activity. Knowing your TDEE helps you plan how much to eat to lose fat, maintain your weight, or gain muscle.
First, we calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiply it by your activity level:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161