Find your Total Daily Energy Expenditure (TDEE) and calorie targets for your goals.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, calculated using the Mifflin-St Jeor equation combined with your activity level.
Eat 500 calories below TDEE to lose ~0.5 kg/week safely.
Eat at your TDEE to maintain your current weight.
Eat 300–500 calories above TDEE for a lean bulk.