Your daily calories to maintain
2740 kcal
Lose fat
2240
kcal per day
Roughly half a kilo a week
Maintain
2740
kcal per day
Stay where you are
Build muscle
3090
kcal per day
A steady lean gain
What is TDEE?
TDEE is your total daily energy expenditure, the number of calories your body burns in a full day from your resting rate plus all of your movement and training.
How is TDEE calculated?
We estimate your resting metabolic rate with the Mifflin St Jeor formula, then multiply by an activity factor that reflects how active you are.
How many calories should I eat to lose fat?
A common approach is to eat around 500 calories below your TDEE, which tends to produce a loss of roughly half a kilo a week. Adjust based on how your weight trends.
How do I use these numbers?
Pick the target that matches your goal and treat it as a starting point. Track your weight over a few weeks and adjust up or down until the trend moves the way you want.
