Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.
TDEE = BMR × activity factor (1.2 – 1.9)
A moderately active man with a 1,700 BMR burns roughly 2,635 kcal/day — eating near that maintains weight.
Eat below TDEE to lose, above it to gain. A 500 kcal daily gap approximates one pound per week of change; smaller gaps are more sustainable.
Activity multipliers are averages and metabolism adapts to sustained deficits. Treat TDEE as a starting hypothesis, then adjust using two weeks of real-world weight data.
Within roughly ±10% for most people when inputs are honest. Wearables vary similarly.
If you chose an honest activity level, they're already included — avoid double counting.
Estimate your 1RM from a rep max set, plus percentage-based training loads.
Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.
Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.
Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.
Protein, carb and fat gram targets matched to your calories and preferred macro split.
US Navy method body-fat percentage from neck, waist and hip measurements, with category rating.