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TDEE = BMR × activity multiplier: sedentary (desk job, no exercise) = 1.2; lightly active = 1.375; moderately active = 1.55; very active = 1.725; extremely active (physical job + exercise) = 1.9. Eat at TDEE to maintain weight; create a deficit to lose or surplus to gain. Non-exercise activity thermogenesis (NEAT)—fidgeting, walking, standing—varies widely and significantly affects TDEE.
TDEE (maintenance)
2693 kcal/day
BMR ≈ 1738 kcal/day × activity factor.