Find Your Maintenance Calories (TDEE)
Estimate the calories that keep your weight stable.
💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.
Maintenance tips
Your TDEE is maintenance — eat that to hold weight, less to lose, more to gain.
Be honest about activity level; most people overestimate, which inflates the number.
If weight drifts at "maintenance," nudge intake by 100–150 calories and reassess.
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