Calculate your Total Daily Energy Expenditure to determine how many calories you burn in a day based on your activity level and metabolic rate.
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Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity, exercise, and daily movement.
Once you know your TDEE, you can set appropriate calorie targets for your goals. Create a deficit for weight loss, surplus for weight gain, or eat at maintenance to preserve your current weight. Monitor your progress and adjust as needed.