How to Calculate Your TDEE for Weight Loss

Losing weight comes down to one simple rule: you need to eat fewer calories than your body burns. Your TDEE tells you exactly how many that is. Most people do well with a deficit of 300 to 500 calories per day, which translates to roughly half a kilogram of fat loss per week. Going much lower than that tends to backfire because your body starts conserving energy, you feel tired all the time, and cravings get harder to manage. A slow, steady approach protects your muscle mass and keeps your metabolism humming along. It also matters where your calories come from. Prioritise protein at every meal because it keeps you full longer and prevents muscle breakdown. Fill half your plate with vegetables, and don't fear healthy fats from nuts, avocado, or olive oil. Track your weight weekly rather than daily since normal fluctuations from water and digestion can be misleading.