The Definitive Guide to Calorie Calculation & Metabolism
Understanding your caloric needs is the cornerstone of any fitness journey. Whether you are looking to shed fat, build lean muscle, or simply optimize your energy levels, the math of your metabolism remains the same.
How the Calorie Formula Works: Mifflin-St Jeor Explained
Our tool utilizes the Mifflin-St Jeor Equation, widely considered by health professionals as the most accurate way to estimate Basal Metabolic Rate (BMR). Unlike older formulas like the Harris-Benedict, Mifflin-St Jeor accounts for modern sedentary lifestyles and body composition more effectively.
// Men's Formula
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
// Women's Formula
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
What is BMR vs. TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body requires to function at complete rest—keeping your heart beating, lungs breathing, and cells regenerating. It does not include movement.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. This is the "maintenance" number you see in our results. It represents the total energy you burn in 24 hours.
Activity Levels Decoded
Many users struggle to choose the right activity level. Here is a professional breakdown:
- Sedentary: Desk job, minimal walking, no intentional exercise.
- Lightly Active: 1-3 days of light exercise/sports per week.
- Moderately Active: 3-5 days of moderate exercise or active job.
- Very Active: 6-7 days of hard exercise or sports.
- Extra Active: Twice daily training, high-intensity sports, or extremely physical labor.
Start Your Transformation Today
Accuracy is key. Re-calculate your needs every 5kg of weight change to stay on track.
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