Calculate your basal metabolic rate and daily calorie needs based on activity level.
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production.
BMR is your resting calorie burn, while TDEE (Total Daily Energy Expenditure) includes your activity level. TDEE = BMR × Activity Factor.
We use the Mifflin-St Jeor equation, considered the most accurate modern formula for calculating BMR. It accounts for age, sex, height, and weight.
Due to differences in body composition and hormonal profiles, men typically have a higher BMR. The formulas are adjusted to account for these biological differences.
For weight loss or gain, eat below or above TDEE respectively. Never eat below your BMR regularly, as this can damage your metabolism and health.