Calculate TDEE using apple watch?

You can look up BMR calculators online - will enter your height/weight/age/gender to get baseline cals for living. Your stats if age 30: 1355 daily BMR. Higher if younger, a little lower if older.

You can estimate normal daily activity (not exercise) by adding perhaps 35-40% BMR for the normal daily activity. So perhaps 500-600. You'd use a lower multiplier if sedentary of course. I don't know the exact multipliers that MFP uses. You can get an idea by playing around with your goals. Set MFP to 'maintain' instead of lose weight. That is what MFP calculates as your BMR + Activity for your current setting.

There are many online calculators to estimate running and/or walking. One I found online that takes a person's size, etc. into consideration says about 291 for 30 minutes @ 10 km/hr and 87 for 30 minutes @ 5 km/hr.

SO if you ran 4x a week (291 x 4) and did the walk to/from work 5x a week (87 x 10, if I'm reading it right and my pace estimates are somewhat reasonable for you?) would be 2034 exercise calories.

1355 BMR
550 Activity
290 Avg Daily Exercise

2195 less 500 = 1695

So your current 1500 daily is probably about right, or consider eating some additional to fuel the exercise especially since your wording makes me think you intend to increase your run distances as you get back in the rythym of things.

Ps-I'm not familiar w/ Apple watch to know if it is reporting your allday burn (including activity/bmr) or just 'movement'.

Regardless of "feelz", and regardless of synchronization problems between apple and MFP (a long standing workaround is to synchronize apple to Pacer App then Pacer App to MFP, similar workarounds using other apps may exist), a person who is active for 25,000 steps a day is prima facia well above MFPs very active setting which will usually tap out below 16K steps.

Whether your weight loss supports this or not will depend, greatly, on your food intake logging and on whether you are personally close to the norm, or an outlier. By definition most people are close to the norm, but, hey, MFP *is* full of outliers--and that's not a joke on my part: finding mfp often involves some self selection. But not fueling your combined activity and exercise levels, if such levels of caloric expenditure are usual for you, is going to be a recipe for failure.

Yes, you're describing activity commensurate with activity factors of 2* BMR, which yes, would put your TDEE closer to 3K than your former 2200, and at or above the top end of most TDEE estimation tools that usually top out between BMR*1.9 and BMR*2.2 at their "most active".

If the activity is unusual... that's a different story, and that's why MFP carves out your base daily life from your deliberate exercise and considers them separately. This may be appropriate for you. And if you follow this do take into account that exercise calories are often expressed as gross calories and your MFP activity level does include a level of calories for the same time slot.

But in the end, if you're moving, you're moving and you're spending energy to do so.

If you decide to use your apple watch as an estimator of your TDEE, I would assume that the documentation will tell you where it will shows your total daily (energy) expenditure. I would think that such a figure would include both non moving and moving calories as a single sum total.

As already mentioned, if apple can't provide a single number, synchronizing to a third party app may amalgamate the various apple numbers into a single TDEE figure which MFP and my own little brain are more attuned to understanding.

Due to mixed levels of activity and due to mostly engaging in activities that are well suited to bands, I've long offloaded my TDEE estimation to my Fitbit, and over-time, have validated my numbers to be less than 4% out when taking into account 3+ weeks at a time

For the last 180 days I have been running a side by side comparison of what my weight would be if Apple's total is correct vs what my weight would be if MFP + Apple move calories via Pacer is correct. In that time a number of things have muddied my data pool one of which was coming off a diuretic which played havoc with my water weight for a couple of months. However, I did get a match with actual results to MFP results not long ago and I am waiting for another round of whooshing to see if it matches up again.

The variance between Apple and MFP's totals is almost 3 pounds which means that Apple has been "too high" by an average of 58 calories per day.

This does not mean that Apple would measure another person as closely.