Find out exactly how many calories you burn per day. Your TDEE (Total Daily Energy Expenditure) is the foundation of every fat-loss or muscle-gain plan.
Your TDEE is the total number of calories your body burns in a day — your resting metabolism (BMR) plus everything you do, from walking to training. Eat below it and you lose fat; eat above it and you gain weight.
We use the Mifflin-St Jeor equation — the most accurate formula for most people — to estimate your BMR from your sex, age, height and weight, then multiply by an activity factor that reflects how much you move and train.
To lose fat, aim for roughly 15–20% below your TDEE. To build muscle, eat 5–12% above it with enough protein. Track your weight for two weeks and adjust — your TDEE is an estimate, your scale is the truth.
It's a very good estimate based on validated formulas, but everyone's metabolism differs slightly. Use it as a starting point, then adjust based on how your weight actually changes over 2–3 weeks.
No — to lose fat you eat below your TDEE, typically 15–20% less. Eating at TDEE maintains your current weight.
Recalculate whenever your weight changes by more than a few kilos, since a lighter or heavier body burns a different number of calories.