How TDEE is estimated

We use the Mifflin-St Jeor equation — the clinical standard for BMR — then multiply by activity. Sedentary ×1.2 to Very Active ×1.9. For fat loss, a ~500 kcal deficit (~0.5 kg/week) is commonly targeted; for lean gain, a modest surplus with protein priority. Sodium, sugar and ultra-processing from packaged foods strongly affect real-world energy balance — scan foods to keep quality high while hitting calories.