Activity, individual variation and input error can make actual expenditure differ from the formula. Evaluate a consistent trend rather than adjusting to one weigh-in.
A practical tool, a clearer next step
TDEE Calculator
Estimate daily energy needs from a resting-energy equation and an activity assumption.
Choose Mifflin–St Jeor or the 1984 revised Harris–Benedict equation to estimate resting energy. Neither measures your metabolism. The activity factor makes an initial daily-energy scenario: 1.2 for mostly sedentary days, 1.5 for moderate activity or 1.8 for very active days. Compare consistent intake and weight averages over several weeks, then adjust from observed trends. Height: 120–230 cm; weight: 35–300 kg.
Method and sourceAdjust from observed intake and weight trends
Use the observed-maintenance worksheet with several dated entries. It compares recorded intake and weight trend with this formula estimate; the result is a rough planning adjustment, not a measured metabolism.
For adults. These educational estimates are not a prescription, diagnosis or a plan for pregnancy, breastfeeding or a medical condition.
How to interpret the result
Activity multipliers are starting assumptions, not measured energy expenditure. Use the result as an initial estimate rather than a precise calorie prescription.
Keep the context
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