What is TDEE?

Total Daily Energy Expenditure is the total number of calories you burn in a day — your BMR plus calories from movement and exercise.

How is TDEE calculated?

TDEE = BMR × activity factor. Factors range from 1.2 (sedentary) to 1.9 (very active).

Which activity level should I choose?

Pick the level that best matches your weekly reality, not your goals. If you mostly sit and train 3 days a week, 'Light' or 'Moderate' is usually more honest than 'Active'.

Should I eat at my TDEE?

Eating at TDEE should roughly maintain your weight. Eat below it (calorie deficit) to lose fat, and slightly above it (calorie surplus) to build muscle.

How do the 1 lb and 2 lb per week targets work?

A pound of body fat holds roughly 3,500 calories, so eating about 500 calories a day below your TDEE tends to cost about a pound a week, and about 1,000 below it about two pounds. Two pounds a week is aggressive — it gets harder to hold onto muscle and to hit your nutrient needs, so most people do better at the gentler pace.