Estimate your daily calorie needs based on the Mifflin-St Jeor equation and activity level.
Men: BMR = 10w + 6.25h - 5a + 5
Women: BMR = 10w + 6.25h - 5a - 161
TDEE = BMR × activity multiplier (sedentary 1.2 to very active 1.9). This is a widely used estimate for weight management and nutrition planning.