How your calorie needs are worked out
First we estimate your BMR (Basal Metabolic Rate) — the calories your body burns at complete rest — using the widely trusted Mifflin-St Jeor equation. Then we multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure): the calories you burn on a normal day, including movement and exercise.
- Eat around your TDEE → weight stays roughly the same.
- Eat about 500 less → lose roughly 0.5 kg (1 lb) a week.
- Eat about 500 more → gain roughly 0.5 kg (1 lb) a week.
Use it as a starting point
These are estimates — real needs vary from person to person. Adjust based on how your body actually responds over a few weeks, and for any medical or serious weight goals, talk to a doctor or dietitian.