What is TDEE?
TDEE stands for total daily energy expenditure. It is an estimate of how many calories your body uses each day after factoring in your height, weight, age, sex and activity level.
How to use your result
If your goal is fat loss, start with a small calorie deficit. If your goal is muscle gain, start with a small surplus. Keep protein consistent and adjust calories after 2–3 weeks based on scale weight, training performance and how your clothes fit.
Quick guide
- Fat loss: use the calculator target as a starting point, then adjust slowly.
- Maintenance: useful for stable weight, recomposition or performance focus.
- Lean gain: avoid aggressive surpluses unless you are comfortable gaining body fat.