Calculate your daily calorie requirements based on your age, weight, height, and activity level. Plan your diet correctly.
Formula:
BMR = Mifflin-St Jeor Equation
TDEE = BMR × Activity Factor
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns daily, including basal metabolic rate and activity calories.
To lose weight, consume fewer calories than your TDEE. A 500 calorie deficit daily creates approximately 0.5 kg (1 pound) weight loss per week.
Men typically have higher muscle mass and lower body fat percentage, resulting in higher BMR and TDEE compared to women of the same age and weight.