1. What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including physical activity.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equations:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( s \) — +5 for males, -161 for females
• \( activity\ factor \) — Multiplier based on activity level (1.2-1.9)

Explanation: The equation estimates your resting energy needs and then adjusts for your activity level.

3. Importance of BMR and TDEE Calculation

Details: Knowing your BMR and TDEE helps with weight management, whether your goal is weight loss, maintenance, or muscle gain. It provides a scientific basis for setting appropriate calorie targets.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, and accurate age. Select your gender and most appropriate activity level. For weight loss, aim for 300-500 kcal below your TDEE.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: The Mifflin-St Jeor equation is about 90% accurate for most people, more precise than older equations like Harris-Benedict.

Q2: Why are there different equations for men and women?
A: Men typically have more muscle mass which increases metabolic rate, hence the different constants.

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±5 kg) or your activity level changes substantially.

Q4: What if I'm very muscular or obese?
A: The equation may underestimate needs for very muscular individuals and overestimate for obese individuals. Consider body fat percentage adjustments.

Q5: Can I use this for weight gain?
A: Yes, for weight gain aim for 300-500 kcal above your TDEE, focusing on nutrient-dense foods.