1) Basal metabolic rate (BMR)
Energy your body needs at rest (organs, breathing, temperature, etc.).
2) NEAT (daily movement)
Steps, stairs, chores, standing/walking at work — often the biggest lever.
3) Exercise (training)
Gym/cardio/sports. Important, but often smaller than people think.
4) TEF (digestion)
Energy used to digest food. Protein has the highest effect.
Practical takeaway:
- Formulas are a starting point.
- Track 7–14 days (weight + calories) and adjust.
- Scale swings are often water (salt/carbs/stress), not fat.
Quick checks:
- No progress for 2–3 weeks? → small deficit increase OR more steps.
- Always hungry? → higher protein + more volume foods + structured meals.
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