Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie goals for weight loss, maintenance, or muscle gain.
Enter your details to calculate your daily calorie needs
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Everything you need to know about calorie needs and weight management
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) plus all physical activity.
To lose 0.5 kg per week, you need a calorie deficit of about 500 calories per day. This is safe and sustainable for long-term results.
To gain 0.5 kg per week (mostly muscle with proper training), you need a calorie surplus of about 500 calories per day combined with strength training.