Calculate your Total Daily Energy Expenditure and find out how many calories to eat.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your base metabolism, daily activities, and exercise. Knowing your TDEE helps you determine how many calories to eat to lose weight, maintain weight, or build muscle. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating metabolic rate.
Your body burns calories just by existing. To lose weight, eat fewer calories than you burn. To gain weight, eat more. It's that simple.