Calculate your Total Daily Energy Expenditure (TDEE) - the calories you burn per day.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate and activity level. It is used to plan calorie intake for weight loss, maintenance, or gain.
Eat fewer calories than your TDEE to lose weight, or more to gain weight. A deficit of 500 calories/day typically leads to about 1 pound of weight loss per week.
