Total Daily Energy Expenditure (TDEE) is the total number of calories you burn every day. It includes your Basal Metabolic Rate (BMR) — the energy for basic life functions — plus the energy from physical activity and digesting food.
This is an estimate. Individual needs vary based on muscle mass, genetics and health conditions. Consult a professional for medical advice.
To lose weight: eat 300-500 kcal below your TDEE. That's a safe deficit of 0.5-1 kg per week.
To maintain: match your TDEE with what you eat.
To gain muscle: eat 200-300 kcal above your TDEE and train with progressive overload.
The hardest part is knowing what you actually eat — portion sizes are routinely underestimated by 30-50%. Use an AI calorie tracker like Kcalibra to log meals from photos and hit your TDEE target accurately.
Snap a photo of your meal — Kcalibra logs calories and macros instantly.
🚀 Open in Telegram