Basal Metabolic Rate & Total Daily Energy Expenditure
Calories burned resting completely still. Your baseline organ and metabolic function.
Estimated total expenditure based on your selected tier (Moderately Active).
Training Zone & Adaptation
To maintain weight, consume roughly your TDEE calories daily. To lose weight sustainably, target a 15–20% deficit (~2119 kcal). To build muscle, target a 10–15% surplus (~3046 kcal) combined with resistance training.