// FREE TOOL · FROM VIVE
Know what you actually burn.
Estimate your total daily energy expenditure (the calories you burn each day, movement and all) to plan any nutrition goal.
TDEE
2,585 kcal
Your daily maintenance
WEIGHT LOSS · 15% DEFICIT
2,197 kcal
Gentle, sustainable cut
WEIGHT LOSS · 20% DEFICIT
2,068 kcal
Faster; harder to keep muscle
WEIGHT GAIN · 10% SURPLUS
2,843 kcal
Lean bulk
WEIGHT GAIN · 15% SURPLUS
2,972 kcal
Standard bulk pace
BMR (BASELINE)
1,668 kcal
At complete rest
// FAQ
Good to know
TDEE vs. BMR: what’s the difference?+
BMR is calories at complete rest. TDEE adds everything else (walking, exercise, digestion, fidgeting) to give your true daily maintenance number.
Which activity level should I pick?+
Most desk-based people with a few weekly workouts fall under 'Lightly' or 'Moderately active.' If in doubt, pick the lower option and adjust after two weeks based on real results.
How do I use this for weight loss?+
Eat below your TDEE for a deficit, or use our dedicated Calorie Deficit tool for a target tied to a specific weekly loss pace and goal weight.
Ready to put this into action?
Take our 3-minute assessment and a licensed physician will confirm the right treatment for you.
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