Enter height, weight, age, and activity level to calculate your Total Daily Energy Expenditure (TDEE) and calorie targets for weight goals.
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including BMR, thermic effect of food, and physical activity. It's the foundation of weight management.
BMR is the minimum calories to sustain life at rest. TDEE = BMR × activity factor. E.g., BMR=1600, activity 1.55 → TDEE=2480 kcal.
~7,700 kcal deficit = 1 kg fat loss. A 300-500 kcal daily deficit is recommended for healthy, sustainable weight loss of 0.3-0.5 kg/week.
Sedentary (little/no exercise) ×1.2, Light (1-3 days/week) ×1.375, Moderate (3-5 days/week) ×1.55, Very active (6-7 days/week) ×1.725, Extra active (athlete) ×1.9.