PumpyAn estimate for guidance – not medical advice.
BMR, activity and TDEE
Your basal metabolic rate is the energy you burn at complete rest. Multiplied by an activity factor you get your total daily energy expenditure (TDEE) – the calories you need to maintain your weight.
To lose weight, subtract roughly 300–500 kcal; to build, add 200–400 kcal. These are estimates: track your weight for 2–3 weeks and adjust.
FAQ
Which formula does this use?
The Mifflin-St Jeor equation. It is considered one of the most accurate estimates of basal metabolic rate for adults.
How many calories to lose weight?
A moderate deficit of 300–500 kcal per day leads to about 0.3–0.5 kg of loss per week – sustainable and without cravings. More is rarely better.
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