Total Daily Energy Expenditure — everything you burn in a day, at rest plus movement, work, and exercise combined.
This is roughly what you'd eat to hold your weight steady. Eat below it to lose, above it to gain.
BMR calculated with the Mifflin–St Jeor equation, then scaled by activity level. Treat this as a starting point — adjust by 100–150 kcal after 2–3 weeks based on how your actual weight trend responds.
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