BMR × activity = TDEE
TDEE starts from your resting burn (Mifflin-St Jeor) and scales it for how much you move. Eat about this much and your weight stays put; eat 500 kcal less a day and you lose roughly half a kilogram a week.
| Activity | Means | Factor |
|---|---|---|
| Sedentary | Desk job, little exercise | 1.2 |
| Light | Exercise 1–3 days a week | 1.375 |
| Moderate | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
| Extra active | Hard daily exercise plus a physical job | 1.9 |
Common questions
Is 500 kcal/day really about half a kilo a week?
Yes, using the 7,700 kcal-per-kg rule: 500 × 7 = 3,500 kcal a week ≈ 0.45 kg. It's an estimate — actual results vary with how your body adapts to a sustained deficit.
Which activity level should I pick if I'm not sure?
Most people overestimate their own activity — if you sit most of the day and exercise a few times a week, "light" is usually closer than "moderate". Start conservative and adjust after a couple of weeks of real tracking.
For general information only — not medical advice. Talk to a doctor about anything that concerns you.