Daily calorie needs: BMR and activity formula

From BMR to TDEE

Start with basal metabolic rate. The Mifflin-St Jeor formula for men is 10 x weight kg + 6.25 x height cm - 5 x age + 5. For women, the final part is -161. Multiply the result by an activity factor to estimate total daily energy expenditure.

Use 1.2 for mostly sitting, 1.375 for light activity, 1.55 for moderate training, and 1.725 for a very active routine. If unsure, choose the lower honest factor because activity is often overestimated.

Goal adjustment

For fat loss, start 10 to 20 percent below TDEE. For maintenance, stay near TDEE. For gain, add 5 to 15 percent. Review seven-day weight averages, waist size, hunger, sleep, and training before changing the target.

Practical insight: drinks, weekend meals, late snacks, protein, fiber, and sleep can matter more than tiny formula differences. If weight falls but energy and performance collapse, add back 100 to 150 kcal.

Workflow and caution

Connect the target with /tools/bmi-calorie, /tools/word-counter, /tools/qr-code-generator, and /hubs/health. Recalculate when steps, job, training, or body weight changes. This is not medical advice; pregnancy, medication, chronic disease, recovery, or eating disorder history needs professional guidance.

FAQ

Q1. What is the formula?

A. Calculate BMR, multiply by activity, then adjust for the goal.

Q2. What is BMR?

A. It is estimated resting energy use before daily movement.

Q3. How much deficit?

A. A 10 to 20 percent deficit is usually more sustainable.

Q4. Can activity be too high?

A. Yes, overestimating activity can stop fat loss.

Q5. When to adjust?

A. After two weeks of seven-day averages and performance checks.

Q6. Is it medical advice?

A. No. Special conditions need professional guidance.

ملاحظة التحقق

تمت مطابقة المقالة مع المصدر الأولي أدناه. أعد فحص الأسعار والفوائد والقواعد المتغيرة قبل اتخاذ القرار.

• Primary source: https://www.niddk.nih.gov/bwp
• فحص قابل لإعادة الحساب: estimated maintenance energy = estimated BMR × activity factor

الحدود

تمت مطابقة المقالة مع المصدر الأولي أدناه. أعد فحص الأسعار والفوائد والقواعد المتغيرة قبل اتخاذ القرار.

Verification date: 2026-08-29.