TDEE is a starting estimate
Total Daily Energy Expenditure combines an estimated resting energy need with an activity factor. Both parts simplify a changing biological system, so the output should be treated as a starting range rather than a fixed prescription.
Start, observe, adjust
Use the estimate consistently for two to three weeks while tracking average body-weight trend, training performance, appetite, and recovery. Short-term scale changes often reflect water, food volume, and glycogen rather than tissue change.
Choose a moderate adjustment
A modest deficit or surplus is generally easier to evaluate than an aggressive change. If the trend differs from your goal, adjust gradually and reassess under similar conditions.
Keep health context first
Calorie targets may be inappropriate during pregnancy, growth, illness, eating-disorder recovery, or when a clinician has prescribed nutrition care. Seek qualified guidance in those situations.