Your Estimated Total Daily Energy Expenditure (TDEE - daily calorie / kcals):
There are various methods available for calculating your daily caloric needs, and the results can differ depending on the approach used. The figures provided below are meant to serve as a helpful starting point. Monitoring your progress on the scale and observing how your body responds to these initial estimates will guide you in making any necessary adjustments.
- Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day:
- Sedentary (little or no exercise):
- Lightly active (light exercise/sports 1-3 days/week):
- Moderately active (moderate exercise/sports 3-5 days/week):
- Very active (hard exercise/sports 6-7 days a week):
The figures above are the calories you need to maintain your weight.
To gain weight you can eat more. To lose weight you should eat less each day on average.
Have questions? Need more help? For further calorie and nutrition guidance:
Weight loss help >
Fitness or muscle gain advice >
Sports training and sports nutrition support >
