How TDEE is calculated
Your Basal Metabolic Rate (BMR) is the energy you'd burn at rest. This calculator uses the Mifflin-St Jeor formula, then multiplies BMR by an activity factor to get Total Daily Energy Expenditure (TDEE). Eat around TDEE to maintain, below it to lose, above it to gain. A deficit of ~500 kcal/day typically yields ~0.5 kg/week loss.
Calorie needs vary by individual. Use the BMI calculator alongside this for a fuller picture, and consult a professional for personalized guidance.
For tracking calories against your TDEE, a kitchen food scale removes the guesswork from portion sizes.