Daily Calorie Needs (TDEE)
Simple Guidelines
- Maintain: Eat around your TDEE.
- Lose weight: 250–500 kcal/day below TDEE; target 0.25–0.5 kg/week.
- Gain weight: 250–500 kcal/day above TDEE; target 0.25–0.5 kg/week.
- Protein: ~1.6–2.2 g/kg/day, prioritize whole foods and adequate fiber.
- Consistency: Small, sustainable changes beat extreme swings.
- Medical: Consult a professional for medical conditions, pregnancy, or athletes.
Food Calorie Tracker
Total: 0 kcal
Total: 0 kJ
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