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Calculate your Total Daily Energy Expenditure (TDEE) based on your basal metabolic rate and daily physical activity level.
Calories burned daily to maintain current body weight
| Goal | Daily Intake | Weekly Change |
|---|---|---|
| Weight Loss (Deficit -500 kcal) | 1862 kcal | -0.5 kg (-1.1 lbs) |
| Mild Deficit (-250 kcal) | 2112 kcal | -0.25 kg (-0.5 lbs) |
| Maintenance (TDEE) | 2362 kcal | Weight Stable |
| Lean Muscle Gain (+300 kcal) | 2662 kcal | +0.25 kg (+0.5 lbs) |
BMR calculated with Mifflin-St Jeor equation multiplied by the physical activity coefficient.
30-year-old male, 75kg, 178cm, light activity (1.375 factor).
BMR = 10(75) + 6.25(178) - 5(30) + 5 = 750 + 1112.5 - 150 + 5 = 1717.5. TDEE = 1717.5 * 1.375 = 2362 kcal.
Maintenance calories: 2,362 kcal/day.
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