Estimate how much energy your body uses across rest, movement, exercise and digestion — then use that number to make smarter nutrition decisions.
Enter your details to generate your energy profile.
Your Total Daily Energy Expenditure is the master number for your nutrition. It encompasses every calorie your body burns in a 24-hour period, from keeping your heart beating to walking to your car, digesting food, and lifting weights.
Your TDEE is your exact maintenance point. To lose fat, subtract 15-20% (Loss Target). To build muscle, add 10% (Gain Target). Consistency at these targets is the only requirement for physical change.
Total Daily Energy Expenditure (TDEE) is the complete picture of your metabolism. It combines your Basal Metabolic Rate (BMR) with the energy you burn through daily movement (NEAT), structured exercise (EAT), and the digestion of food (TEF).
It is the single most important metric for weight management because it dictates your exact maintenance threshold.
Non-exercise movement (walking, standing) accounts for a massive portion of daily expenditure.
Muscle is metabolically expensive. The more you have, the higher your baseline energy requirement.
It takes more energy to move a heavier object. As you lose weight, your TDEE naturally drops.
Protein requires significantly more energy to digest (TEF) compared to fats or carbohydrates.
Subtract 15-20% from your TDEE. This creates a sustainable deficit that preserves lean tissue while forcing your body to use stored fat for energy.
Eat exactly at your TDEE. Ideal for highly trained athletes, recomping phases, or taking a psychological diet break.
Add 5-10% to your TDEE. You need a surplus to synthesize new muscle tissue, but too large a surplus results in unnecessary fat gain.