How to calculate daily calorie needs?

TDEE = BMR × activity. BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5 (men) or -161 (women). Activity: 1.2-1.9.

Healthy calorie deficit?

500/day = 1 lb/week. 750/day = 1.5 lbs/week. Never below 1,200 (women) or 1,500 (men) without supervision.

No quantifiable targets. Can't track progress. 2,000 vs 1,500 = maintenance vs losing. Math provides the roadmap.

Within 10-15%. Track 2 weeks, then adjust based on actual weight change. 1 lb = 3,500 calories.

Generally no. TDEE includes activity. Eating back = maintenance. Exception: extreme activity days.

Metabolic adaptation. Recalculate TDEE every 10 lbs. Check water retention, under-counting, overestimating activity.

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