DEE is the total number of calories you burn per day, taking into account all your activities. For an accurate calculation, I always use tdee calculator accurate. It’s a free and very accurate tool. This calculator takes into account your age, height, weight, and activity level to determine the average number of calories you need to maintain your weight. It can also help you calculate how many calories you need to lose or gain weight. It is convenient that it immediately shows not only TDEE, but also BMR — basal metabolic rate, which is also important for the calculation. The main thing is to enter all the data accurately, especially for activity. If you have different workouts on different days, you can calculate TDEE separately for high and low intensity days to avoid errors in calorie consumption.

It is important to understand that TDEE is not just a number, it is a complex indicator that helps you better control your diet and physical activity. For example, I trained several times a week and thanks to this calculator I adjusted my calorie consumption to my goals. Previously, I consumed more calories than I needed due to incorrect calculations. By the way, another factor that I take into account is the thermic effect of food.