TDEE Calculator
Estimate your total daily energy expenditure from BMR and activity level, with calorie targets for losing or gaining weight, free online.
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TDEE = BMR × activity factor (1.2 sedentary … 1.9 very active). Eating about 500 kcal below TDEE leads to roughly 0.5 kg (1 lb) of fat loss per week; 250–500 above supports gradual gain. This is general information, not medical advice.