How to use TDEE for weight loss or muscle gain?

Weight loss: eat fewer calories than TDEE (recommended deficit: 300-500 kcal). Maintenance: eat approximately equal to TDEE. Muscle gain: eat more than TDEE (recommended surplus: 200-300 kcal).

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TDEE Calculator

Total Daily Energy Expenditure based on your activity level

Gender

Weight

Height

Age

yrs

Activity Level

BMR

1277 kcal

TDEE

1755 kcal

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR plus daily activities and exercise. This is the most important number for setting diet goals.

How to use TDEE?

• Weight loss: eat fewer calories than TDEE (recommended deficit: 300-500 kcal)
• Maintenance: eat approximately equal to TDEE
• Muscle gain: eat more than TDEE (recommended surplus: 200-300 kcal)