Your calorie needs depend on your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR represents calories burned at rest for basic bodily functions, while TDEE includes additional calories burned through daily activities and exercise.

To calculate your TDEE:

1. Start with BMR calculation using height, weight, age, and sex
2. Multiply BMR by activity level factor:

• Sedentary: BMR x 1.2
• Lightly active: BMR x 1.375
• Moderately active: BMR x 1.55
• Very active: BMR x 1.725

For weight loss:

• Create a 500 calorie daily deficit to lose 1 pound per week
• Focus on eating nutrient-dense whole foods
• Track calories accurately using apps like MyFitnessPal
• Be conservative with activity level estimates
• Prioritize protein intake for satiety

Key tips:

• Real food is more filling than processed food for the same calories
• Track portions carefully - most people underestimate intake
• Make sustainable changes you can maintain long-term
• Combine diet changes with regular exercise
• Monitor progress and adjust as needed

The most successful approach is tracking calories accurately while eating mostly whole foods and maintaining a consistent deficit. Focus on permanent lifestyle changes rather than temporary diets.

Remember that BMR and TDEE are estimates - use them as starting points and adjust based on your results.

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