Daily Calorie Requirement (TDEE)

Be honest and conservative. Most people overestimate their activity. 'Moderately Active' means structured exercise 3-5 days a week, not just walking to the office. If in doubt, start with 'Lightly Active' and adjust after tracking your weight for 3-4 weeks.

TDEE formulas use population averages. Individual metabolisms vary by ±10-15%. If you eat at your calculated TDEE but still gain or lose weight, your actual TDEE is different. Track food intake accurately for 2 weeks and adjust based on actual weight change.

A calorie deficit of 500 kcal/day leads to ~0.5 kg (1 lb) fat loss per week. This is considered the safe and sustainable rate. Faster loss (1+ kg/week) often includes muscle loss and is difficult to sustain.

This depends on how you selected your activity level. If you chose 'Sedentary' and then exercised, yes, add back some exercise calories. If you chose 'Moderately Active' which already accounts for exercise, do not eat back those calories.

Yes. As you lose weight, your body requires fewer calories to sustain itself. Your BMR decreases with weight loss. This is why weight loss plateaus happen — you need to periodically recalculate your TDEE as your weight changes and adjust calorie intake accordingly.