About the TDEE calculation
TDEE is your BMR multiplied by an activity factor, and it is the number that actually matters for weight management. Eat consistently below it and you lose weight; above it and you gain. Everything else — macro splits, meal timing, food choice — operates inside that constraint.
Formula
TDEE = BMR × activity factor
Sedentary ×1.200 desk job, little exercise
Light ×1.375 exercise 1-3 days/week
Moderate ×1.550 exercise 3-5 days/week
Active ×1.725 exercise 6-7 days/week
Very active ×1.900 physical job, or training twice a dayWorked example
A BMR of 1,674 kcal at moderate activity: 1,674 × 1.55 = 2,595 kcal/day to maintain weight.
Frequently asked questions
Which activity level should I pick?
Most people over-estimate. If you have a desk job and train three times a week, you are "light" or "moderate", not "active". Choose the lower option when you are unsure, then adjust after two weeks of real weight data.
Why is a 0.5 kg per week loss 550 calories a day?
A kilogram of body fat stores roughly 7,700 kcal, so half a kilo is about 3,850 kcal across seven days — around 550 per day. This is an approximation; actual rates vary with water balance and adaptation.
My weight is not moving at this number. Why?
These equations predict a population average, and individuals vary by 10% or more either way. Track your intake and weight for two weeks, then shift your target by the difference you actually observe.
Sources
- Mifflin-St Jeor equation (1990) with Harris-Benedict activity factors