TDEE Calculator
Your maintenance calories and daily targets
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Activity level
TDEE Calculator
Your TDEE (Total Daily Energy Expenditure) is how many calories you burn in a day — the number you eat to maintain weight. This calculator finds your BMR with the Mifflin-St Jeor equation, multiplies it by an activity factor for your training volume, and then shows calorie targets for fat loss (a moderate deficit) and lean muscle gain (a small surplus). It is the starting point for almost any diet or body-composition plan.
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