HovaTools · TDEE Calculator
TDEE Calculator
Your Total Daily Energy Expenditure — how many calories you burn in a day. It's the starting point for losing, gaining, or maintaining weight.
How it works
We estimate your BMR (Basal Metabolic Rate — calories burned at rest) using the Mifflin-St Jeor equation, then multiply by an activity factor to get your TDEE.
- Lose weight: eat below your TDEE (a ~500 cal/day deficit ≈ 0.5 kg / 1 lb per week).
- Maintain: eat around your TDEE.
- Gain: eat above your TDEE, ideally a modest surplus.
These are estimates — track your weight over a couple of weeks and adjust. And remember: training raises the "activity" side of the equation. See how many calories your workouts burn →
Move the activity side up
Hova makes working out something you actually keep doing — guided sessions, streaks, and progress you can see.
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