Verified Mathematical Model & Formulation
Men BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5 Women BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161 TDEE = BMR × Activity Multiplier Deficit Target = TDEE - 500 kcal/day (~1 lb loss/week)
Calculates Basal Metabolic Rate via the standard Mifflin-St Jeor equation, then scales by physical activity level (1.2 sedentary to 1.9 athlete) to identify daily caloric equilibrium.
Configurable Parameters & Standard Units
- Biological Sex (1=Male, 2=Female): (Default: 1 count)
- Age (Years): (Default: 28 years)
- Body Weight (kg): (Default: 75 kg)
- Height (cm): (Default: 175 cm)
- Activity Multiplier (1.2=Sedentary, 1.375=Light, 1.55=Moderate, 1.725=Heavy, 1.9=Athlete): (Default: 1.55 count)
- Goal (-500=Fat Loss, 0=Maintain, +300=Muscle Gain): (Default: -500 kcal)
Standard Worked Example & Practical Verification
Scenario: A 30-year-old male, 82 kg, 180 cm tall, exercising moderately 3-5 days per week, aiming for sustainable fat loss.
Practical Takeaway: A consistent 500 kcal daily deficit targets approximately 0.45 kg (1 lb) of fat reduction per week while maintaining lean muscle mass.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the minimum energy your body burns just to stay alive at complete rest. TDEE includes all physical movement, exercise, and digestion on top of BMR.
How big should a calorie deficit be for safe weight loss?
A moderate deficit of 300 to 500 calories below TDEE is standard for sustainable fat loss (approx 0.5 to 1 lb per week) without severe metabolic slowdown or muscle loss.
How much protein should I consume per day?
For active individuals and gym trainees in a calorie deficit, evidence-based recommendations range from 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1.0g per lb).