Breakdown
How it works
BMR is the energy you burn at rest; TDEE multiplies it by an activity factor. A 500 kcal daily deficit loses about 0.5 kg a week; a 250 kcal surplus with training gains lean mass slowly. Protein at 1.6 g per kg preserves muscle in a deficit.
Formula
BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5; (women) − 161
TDEE = BMR × activity factor (1.2–1.9)
Target = TDEE − 500 (lose) / + 250 (gain)
Worked example
Male, 35, 175 cm, 80 kg, light activity: BMR 1,724, TDEE 2,370, target 1,870 kcal to lose; protein 128 g.
Frequently asked questions
Why am I not losing weight at this number?
Most people under-estimate intake and over-estimate activity. Track for two weeks; if weight is flat, reduce by 10% or drop one activity level.
Is 1,200 kcal safe?
It is the floor for most women without supervision (1,500 for men); below that nutrient adequacy suffers.
Ramadan adjustment?
TDEE does not change; distribute the same calories across iftar, a snack and suhoor, prioritising protein and fluids.