How many calories should I eat to lose weight?

A deficit of 500 calories per day below TDEE typically produces about 0.5 kg (1 lb) of fat loss per week. Avoid going below 1,200 calories for women or 1,500 for men without medical supervision.

How accurate is calorie counting?

Food labels can be off by ±20%, and calorie burn estimates are similarly imprecise. Use your TDEE as a starting point and adjust based on actual results over 2–4 weeks.

What is the difference between TDEE and BMR?

BMR is your baseline metabolic rate — the calories needed to sustain life at rest. TDEE adds your activity level on top and represents your actual daily needs.

Do I need to eat back exercise calories?

It depends on how your TDEE was calculated. If you used an activity multiplier, your exercise is already factored in. If you chose 'sedentary,' add back some (not all) exercise calories.

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