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Clinical Nutrition, Metabolic Science & Fitness Metrics
The Toolio Health Team comprises clinical nutritionists, sports physiology experts, and wellness researchers. The panel authors evidence-based guides on metabolic rate calculations (BMR, TDEE), body composition metrics (BMI, Body Fat %, Waist-to-Hip Ratio), daily macro planning, and clinical health indicators in accordance with WHO and ICMR health guidelines.
Most people confuse BMR and TDEE — and eating at your BMR instead of your TDEE is the #1 calorie calculation mistake. This guide explains the difference and tells you exactly which number to use for your goal.
TDEE is the total number of calories your body burns in a day — at rest and through activity. It is the master number behind every effective diet and fitness plan. This guide explains how TDEE is calculated and why it matters more than BMR alone.
The answer to "how many calories per day" is not the same for everyone. Your TDEE — Total Daily Energy Expenditure — depends on your weight, height, age, sex, and activity level. Here is the exact formula and tables by goal.