Calorie Needs Profile
Basal Metabolic Rate (BMR)
1,665
kcal/dayMaintenance (TDEE)
2,289
kcal/dayFat Loss (Deficit -500)
1,789
kcal/dayMuscle Gain (Surplus +500)
2,789
kcal/dayThe Science of Daily Energy Profiling
Every activity your body performs, from pumping blood to running marathons, requires metabolic energy measured in calories. To design nutrition plans, you must understand two foundational values: Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
- Basal Metabolic Rate (BMR): The baseline amount of energy your body expends simply to stay alive in a resting state (maintaining breathing, brain activity, and organ function).
- Total Daily Energy Expenditure (TDEE): The total number of calories you burn per day, calculated by multiplying your BMR by an activity factor representing exercise and daily movement.
The Mifflin-St Jeor Equation
This calculator implements the Mifflin-St Jeor formula, widely recognized in clinical nutrition as the most reliable BMR estimator:
Men: BMR = 10 * Weight (kg) + 6.25 * Height (cm) - 5 * Age (y) + 5
Women: BMR = 10 * Weight (kg) + 6.25 * Height (cm) - 5 * Age (y) - 161
Calorie Balances and Goals
Once you determine your maintenance (TDEE) calories, you can establish targets based on your physical goals:
| Physical Goal | Calorie Formula | Recommended Balance | Expected Weight Rate Change |
|---|---|---|---|
| Healthy Fat Loss | TDEE - 500 kcal | Calorie Deficit | Loss of ~0.5 kg (1 lb) per week |
| Weight Maintenance | Equal to TDEE | Calorie Balance | Weight remains constant |
| Controlled Muscle Gain | TDEE + 300 to 500 kcal | Calorie Surplus | Gain of ~0.25 to 0.5 kg per week |