TDEE calculator.
Total daily energy expenditure is the number of calories your body burns in a day: your resting metabolism plus everything you do on top of it. It is the anchor number for any eating plan.
How the estimate works.
This calculator uses the Mifflin-St Jeor equation, a widely used formula that estimates your resting metabolic rate from your sex, age, height, and weight, then multiplies it by an activity factor. The result is an estimate of your maintenance calories: eat roughly this amount and your weight tends to hold steady.
Real bodies vary. Genetics, muscle mass, medications, sleep, and hormones all move the true number, so treat the result as a starting point you refine against real-world results over a few weeks.
What to do with the number.
Eating consistently above your TDEE leads to weight gain over time; eating below it leads to weight loss. That arithmetic is simple, but appetite is not, which is why sustainable change usually pairs a sensible calorie target with support for the biology of hunger.
If appetite is the part that keeps breaking your plans, that is a conversation worth having with a licensed provider. Clinician-guided GLP-1 protocols are used to support weight loss alongside a reduced-calorie diet and exercise, and an online visit determines whether one fits your health picture.
Numbers are a starting point.
A licensed provider turns them into a plan: your health history, your goals, and a protocol prescribed for you, alongside diet and exercise.
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