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Total Daily Energy Expenditure is what you actually burn in a day: your resting metabolism plus training, walking, work and everything else you do. It is the number to eat around, whichever direction you are heading.
Your BMR is worked out with the Mifflin–St Jeor equation, then multiplied by an activity factor. The five factors below are the standard set; pick the one that describes an ordinary week for you rather than your best week.
| Activity level | Factor |
|---|---|
| Sedentary — desk work, little exercise | 1.20 |
| Light — training one to three days a week | 1.375 |
| Moderate — training three to five days a week | 1.55 |
| Active — training six or seven days a week | 1.725 |
| Very active — physical job or two sessions a day | 1.90 |
Activity factors are broad brackets, so the result is an estimate with real spread around it. Eat at the figure for two or three weeks, watch what your weight does, and adjust from there.