Daily Calorie Calculator

TDEE (Total Daily Energy Expenditure) is the total energy you burn in a day, accounting for your basal metabolic rate and physical activity. It's the number of calories you need to eat to maintain your current weight.

To lose weight, consume 300–500 kcal less than your TDEE per day. This creates a moderate caloric deficit allowing a loss of 0.3–0.5 kg per week without nutritional deficiencies.

It gives a reliable estimate (±10%) for most adults. It may underestimate needs for very muscular people and overestimate for overweight individuals. For greater accuracy, Nutrya dynamically adjusts based on your real data.

Generally, 1.6–2.2 g of protein per kg of body weight per day to preserve or build muscle mass. For maintenance, 0.8–1.2 g/kg is sufficient. Nutrya automatically calculates your goals based on your profile.

Ideally yes: slightly reducing (−150 to −200 kcal) on rest days is good practice. But for simplicity, using a weekly average TDEE is often easier to sustain long-term.