Understanding how many calories your body actually needs is the foundation of any evidence-based approach to weight management. TDEE — Total Daily Energy Expenditure — is the total number of calories your body burns in a day, accounting for all activity. Set your calorie intake below your TDEE and you lose weight; above it and you gain. This guide explains how TDEE is calculated and how to use it practically.
Step 1: Calculate Your BMR
Basal Metabolic Rate (BMR) is the calories your body burns at complete rest — just to maintain organ function, breathing, and body temperature. The most widely validated formula for South Asian populations is the Mifflin-St Jeor equation.
BMR (Mifflin-St Jeor): Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 Example: Male, 32 years, 70 kg, 170 cm BMR = (10 × 70) + (6.25 × 170) − (5 × 32) + 5 = 700 + 1,062.5 − 160 + 5 = 1,607.5 kcal/day
Step 2: Multiply by Activity Factor to Get TDEE
Activity Multipliers for TDEE
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little or no exercise |
| Lightly active | × 1.375 | Light exercise 1–3 days/week |
| Moderately active | × 1.55 | Moderate exercise 3–5 days/week |
| Very active | × 1.725 | Hard exercise 6–7 days/week |
| Extremely active | × 1.9 | Physical job plus training |
TDEE = BMR × Activity multiplier Example continued: BMR = 1,607.5, activity = lightly active (×1.375) TDEE = 1,607.5 × 1.375 = 2,210 kcal/day
Setting a Calorie Target for Weight Loss
A deficit of 500 kcal/day below TDEE produces approximately 0.45 kg (1 lb) of fat loss per week — a sustainable rate. A 750 kcal deficit pushes toward 0.7 kg per week, which is still safe for most people. Deficits beyond 1,000 kcal/day tend to cause muscle loss, fatigue, and unsustainable hunger.
Practical Calorie Guidance for Common Bangladeshi Foods
Knowing your calorie target is only useful if you can relate it to what you actually eat. Here are approximate calorie values for common Bangladeshi food items.
Approximate Calorie Content — Common Bangladeshi Foods
| Food Item | Serving | Approximate Calories |
|---|---|---|
| Plain rice (cooked) | 1 cup (185g) | 240 kcal |
| Roti (medium, without oil) | 1 piece (40g) | 120 kcal |
| Dal (lentil curry) | 1 cup (200ml) | 150 kcal |
| Chicken curry (with bone) | 2 pieces (~150g) | 220 kcal |
| Hilsa fish (1 medium piece) | ~150g | 290 kcal |
| Egg (boiled) | 1 large | 78 kcal |
| Whole milk (দুধ) | 1 glass (250ml) | 150 kcal |
| Mishti doi (sweet yogurt) | 1 cup (150g) | 200 kcal |
| Shingarā (samosa) | 1 piece (~60g) | 170 kcal |
Tip
The single biggest calorie reduction most Bangladeshis can make without feeling deprived is reducing cooking oil quantity. Most Bengali dishes are cooked with 3–5 tablespoons of oil per serving — at 120 kcal per tablespoon, that is 360–600 kcal just in cooking fat. Reducing to 1–1.5 tablespoons saves 240–420 kcal per meal with minimal impact on flavour.