Your TDEE (total daily energy expenditure) is every calorie you burn in a day: resting metabolism plus movement, exercise, and digestion. It is the single number that decides whether you gain, lose, or maintain weight.
BMR plus activity. Pick your honest activity level.
Enter your stats and activity level.
TDEE starts from your BMR, then multiplies by an activity factor: 1.2 for sedentary, 1.375 for light exercise, 1.55 for moderate, 1.725 for very active, up to 1.9 for hard daily training. The gap between BMR and TDEE is your activity burn, shown separately in the results.
Eat at TDEE to maintain, subtract 300 to 500 calories to lose roughly 0.3 to 0.5 kg per week, or add 250 to 350 to gain lean mass. Because activity estimates are the weakest link, track weight for two weeks and adjust.