Know what you actually burn.
Estimate your total daily energy expenditure — the calories you burn each day, movement and all — to plan any nutrition goal.
Calculate your TDEE
TDEE
2,556
kcal / day
2,556 TDEE
1,649 BMR
Weight loss · 15% deficit
2,172kcal
Gentle, sustainable cut.
Weight loss · 20% deficit
2,044kcal
Faster loss; harder to keep muscle.
Weight gain · 10% surplus
2,811kcal
Lean bulk — minimal fat gain.
Weight gain · 15% surplus
2,939kcal
Standard bulk pace.
Good to know
What is TDEE?+
Total Daily Energy Expenditure is the total number of calories you burn in a day — your BMR plus calories from movement and exercise.
How is TDEE calculated?+
TDEE = BMR × activity factor. Factors range from 1.2 (sedentary) to 1.9 (very active).
Which activity level should I choose?+
Pick the level that best matches your weekly reality, not your goals. If you mostly sit and train 3 days a week, 'Light' or 'Moderate' is usually more honest than 'Active'.
Should I eat at my TDEE?+
Eating at TDEE should roughly maintain your weight. Eat below it (calorie deficit) to lose fat, and slightly above it (calorie surplus) to build muscle.