I use the Mifflin St Jeor equation so right now at 84.1 kg with 26% BF its 1760. TDEE is usually assumed to be 300 which is slightly below what a “sedentary individual” is estimated at when you use a calculator.
I then roughly estimate 400-500 calories being activity calories coming from walking around, and doing things. This coupled with my low-balled TDEE means I’m assuming that I get 200ish extra burned calories from activities outside the norm. On rest weeks, it is hard to meet this target. On non-rest weeks, my 1 hour cycling gets me to hit it comfortably. Over 1 hour, I’m fueling and focusing on performance so I just enjoy having an extra 500 calories which are more carby/food I want to eat but cant when I’m restricting
My diet is pretty restricted looking at it but I’ve got everything dialed in so its just automatic at this point. My one luxury is my lattes which I can have roughly 5 of them whenever I want which keeps me sane. By 7pm, I usually have had only 800-1000 calories. This leaves me with usually 2 final meals in the day which are lower calorie but they work well. Slow digesting protein powder is a godsend as are salads with balsamic vinegar spray.
But I’ve been on a diet for 7 weeks now. I’ve had to do a lot of intial playing around to see what works and what doesn’t. I’m losing roughly .85kg to .95kg on average a week on my current strategy so I’m pleased. I could be more aggressive but things have been working and I haven’t had to do anything extreme so I’m just going to keep on as is.
I think the biggest thing is to do an initial setup of an “ideal diet”, be patient and look at trends before you change anything (I usually reserve 2 weeks before any minor changes, 4 for major ones), and adjust to what works for you and what doesn’t (both psychologically and physically).
Edit: Also, for all of you, a great BMR and TDEE calculator is found here: https://www.sailrabbit.com/bmr/