Calculate your daily TDEE and calorie goals.
Daily calories estimate TDEE = BMR × activity factor, then adjust for a weight goal.
A 30-year-old, 70 kg, 175 cm moderately active male needs about 2,600 calories/day to maintain weight.
It estimates your basal metabolic rate and multiplies by an activity factor to find total daily energy expenditure, then adjusts for your goal.
Sedentary is little or no exercise; lightly active is 1–3 days/week; moderately active is 3–5 days/week; very active is 6–7 days/week.
No. Calorie needs vary by body composition and health conditions. Consult a registered dietitian or doctor for personalized guidance.
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