⚡ TDEE Calculator
Total Daily Energy Expenditure — find exactly how many calories you need
📊 BMR (Calories at rest): kcal
⚡ TDEE (Maintenance): kcal
🎯 Calories by Goal
⚖️ Weight Loss (Fast)
🟢 Weight Loss (Slow)
✅ Maintenance
💪 Muscle Gain (Lean)
🔥 Muscle Gain (Fast)
💡 How to Use Your TDEE:
✅ Eat 300-500 kcal LESS than TDEE for fat loss
✅ Eat AT your TDEE to maintain weight
✅ Eat 200-300 kcal MORE than TDEE for muscle gain
✅ Track your food for at least 2 weeks
✅ Recalculate every 4-6 weeks as weight changes
