Calculate your TDEE
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How It Works
The science behind your numbers
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns each day, accounting for your basal metabolic rate and activity level.
Katch–McArdle Formula
This calculator uses the Katch–McArdle formula, which accounts for lean body mass — making it more accurate than standard height/weight-based methods.
Why Protein Matters
Protein intake of ~2 g per kg of bodyweight supports muscle retention during fat loss and promotes growth during a surplus — essential for any body composition goal.