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Calories · Free
TDEE Calculator
Total Daily Energy Expenditure — the calories you burn per day, rest plus activity. It is the foundation of every plan: eat under it to lose fat, at it to maintain, above it to build muscle.
BMR
1,768 kcal
Calories your body burns at complete rest.
Maintenance (TDEE)
2,740 kcal
Eat here to hold your weight steady.
Weekly burn
19,177 kcal
About 7,700 kcal ≈ 1 kg of body fat.
Fat loss
2,340 kcal
≈ 0.4 kg/week
Maintain
2,740 kcal
steady weight
Lean bulk
3,040 kcal
≈ 0.3 kg/week
Mifflin-St Jeor equation. Estimates vary by ±10% between people — treat the number as a starting point and adjust from your real weekly weight trend.