Your daily calorie needs — BMR and TDEE with the Mifflin-St Jeor formula.
BMR (basal metabolic rate) is estimated with the Mifflin-St Jeor equation — the one dietitians generally reach for first: men 10×kg + 6.25×cm − 5×age + 5; women the same minus 161. TDEE multiplies BMR by activity. Targets shown are the common ±500 kcal/day heuristic (about 0.5 kg/week); treat all of it as a starting estimate — real needs vary with body composition and the activity setting is the roughest dial.
How accurate is this? Within roughly ±10% for most people — good enough to set a starting intake, which you then adjust by watching the trend over 2–3 weeks.
Should I eat below my BMR? Sustained intake far below BMR isn’t recommended without medical guidance. The lose target here stays moderate on purpose.