BMR and TDEE
BMR (basal metabolic rate) is the energy your body uses at rest. TDEE (total daily energy expenditure) adds daily movement and exercise. Eating about your TDEE keeps weight roughly stable.
Men: 10 × kg + 6.25 × cm − 5 × age + 5 Women: 10 × kg + 6.25 × cm − 5 × age − 161
This is the Mifflin-St Jeor equation, widely used by dietitians. Multiply BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active) to estimate TDEE.
Frequently asked questions
How accurate is this?
Equations like this are usually within about 10% for most people. Track your weight for a few weeks and adjust if it moves differently than expected.
How fast is it safe to lose weight?
Many health organizations suggest about ½ to 2 pounds a week. Faster loss is harder to keep up and may need medical supervision.