Calorie planning
Total Daily Energy Expenditure without guesswork
Estimate how many calories you really burn in a day and use that baseline to design safe deficits or surpluses.
TDEE in plain words
Total Daily Energy Expenditure adds up your basal metabolism, digestion and all daily activity. Knowing it prevents you from slashing calories randomly or overeating without noticing.
Main contributors
60-70 %
Basal metabolism
Energy your body needs at rest.
~10 %
Thermic effect
Cost of digesting and absorbing food.
10-30 %
Activity
From structured workouts to everyday NEAT.
Working with the calculator
- Provide age, sex, weight and height.
- Select the activity level that matches a typical week.
- Choose the goal: maintenance, mild deficit or controlled surplus.
- Apply the suggested calories and tweak only 10-15 % at a time.
Slow beats extreme
Aggressive deficits are hard to sustain and increase the risk of muscle and micronutrient losses.
Interpreting the output
Think of the number as an estimate. Stress, hormones or changes in muscle mass can shift it by a few hundred calories. Reassess every 2-3 weeks based on your actual progress.
Next steps
- Anchor meals around protein and vegetables to improve satiety.
- Prioritise resistance training and daily steps to raise NEAT.
- Log weight or measurements weekly to compare against the plan.
- Adjust if you drop more than 1 % of body weight per week (deficit too large).
Sources
