Find your Total Daily Energy Expenditure (TDEE) to set smart, sustainable nutrition targets. TDEE estimates how many calories you burn each day based on your basal metabolic rate plus activity, exercise, and lifestyle factors—grounded in NASM/ISSA-aligned methods. Use the calculator below to get a personalized calorie baseline, then we’ll guide you to a deficit for fat loss, a surplus for muscle gain, or maintenance for recomposition. Remember, it’s an estimate; track progress and adjust weekly for the most accurate, coach-approved results.
