How TDEE works
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in 24 hours. It's made of your Basal Metabolic Rate (BMR, roughly 60–70%), the thermic effect of food (about 10%), and activity — both planned exercise and everyday movement (NEAT). GoLeanPro estimates BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 (sedentary) and 1.9 (athlete).
Eating at your TDEE maintains weight; eating below it creates a deficit that leads to fat loss over time.
Understanding body fat vs. BMI
BMI divides weight by height squared. It's simple, but a muscular athlete and a sedentary person can share the same BMI with very different health profiles. Body fat percentage measures what portion of your weight is fat tissue. The U.S. Navy method uses circumference measurements and is typically within 3–4% of DEXA scans — good enough to track trends at home.
How to calculate a safe calorie deficit
- Start from your TDEE, then subtract 250–500 kcal per day.
- One kilogram of body fat stores roughly 7,700 kcal (≈3,500 kcal per pound).
- Aim to lose 0.5–1% of body weight per week to protect muscle.
- Avoid dropping below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
- Prioritize protein, strength training and 7–9 hours of sleep.