Total Daily Energy Expenditure (TDEE)
BMR multiplied by an activity factor — the calories you burn per day including training. The number to use when planning weight change.
Formula
TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active)
Healthy range
Typically 1,800–3,200 kcal/day for adults; military personnel in training often run 3,000–4,500.
Military & first-responder angle
High performers need to fuel training while meeting body-fat standards; a TDEE-based plan avoids the muscle loss that a crash deficit causes.
Calculator
Total daily energy expenditure by activity level — what to eat to sustain a training cycle.
Result
Quick answers
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