TDEE
Mifflin-St Jeor BMR × activity multiplier — then the calorie targets for loss or gain.
Result
BMR1,768 kcal
TDEE (maintenance)2,740 kcal
Cut (−500)2,240 kcal — ~0.5kg/wk
Mild cut (−250)2,490 kcal
Bulk (+250)2,990 kcal
Weekly burn19,177 kcal
TDEE — FAQs
TDEE vs BMR?
BMR is what you'd burn lying still. TDEE adds activity — it's the number that matters for eating targets.
How accurate?
±10% typically — calorie labels, NEAT and metabolism vary. Track weight for 2 weeks and adjust ±200 kcal.
Which activity level?
Most people overestimate — gym 3×/week with a desk job is 'light', not 'moderate'. When in doubt, go one level lower.
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