Your Total Daily Energy Expenditure (TDEE) is roughly how many calories you burn in a day, and therefore how much you can eat to maintain your weight. This uses the well-regarded Mifflin-St Jeor equation for your basal rate, then multiplies by an activity factor. Eat below it to lose weight, above it to gain — steadily.
Hit your goals
Kitchen kit.
Food scale
Weigh portions accurately.
Meal prep containers
Plan your calories.
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Frequently asked questions
How many calories to lose weight?
A deficit of about 500 kcal a day typically loses around 0.5kg a week. Larger deficits are harder to sustain and can cost muscle.
Which activity level should I pick?
Be honest — most desk-based people with a few workouts are lightly to moderately active. Overestimating activity is a common reason diets stall.