Your Total Daily Energy Expenditure is the calories you burn per day; eat near it to maintain, below to lose, above to gain. About 7,700 kcal ≈ 1 kg of body fat.
Calorie (TDEE) Calculator
Daily calories to maintain, lose or gain weight.
How it works
BMR (Mifflin-St Jeor) then TDEE = BMR × activity
Frequently asked questions
Which BMR formula?
Mifflin-St Jeor, widely regarded as the most accurate common equation.