Estimate your Total Daily Energy Expenditure by activity level for cutting, maintenance, or bulking.
Health Metrics
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including BMR, the thermic effect of food, and physical activity. Knowing your TDEE is the foundation for planning to lose fat, build muscle, or maintain weight.
It is generally recommended to create a 300-500 calorie deficit from your TDEE (intake = TDEE - 300~500). This results in about 0.3-0.5 kg loss per week, a healthy and sustainable rate. Avoid eating below 1,200 kcal (women) or 1,500 kcal (men) daily.
Sedentary (little to no exercise): 1.2; Lightly active (1-3 days/week): 1.375; Moderately active (3-5 days/week): 1.55; Very active (6-7 days/week): 1.725; Extremely active (physical job + daily training): 1.9.