🥗 Nutrition & Metabolic Science
Daily Calorie & BMR / TDEE Calculator
Estimate your Basal Metabolic Rate and Total Daily Energy Expenditure for weight loss, maintenance, or muscle building.
Maintenance Calories (TDEE)
2,372 kcal / day
Daily Caloric Targets by Fitness Goal:
Weight Maintenance
2,372
kcal / day (0 kg / week)
Mild Weight Loss (0.25 kg/wk)
2,122
kcal / day (-250 deficit)
Standard Weight Loss (0.5 kg/wk)
1,872
kcal / day (-500 deficit)
The Science of Basal Metabolism and Energy Expenditure
The human body consumes energy through four main pathways:
- Basal Metabolic Rate (BMR): ~60–70% of total energy. Calories expended to power breathing, brain activity, cellular repair, and cardiovascular circulation.
- Non-Exercise Activity Thermogenesis (NEAT): ~15–20% of energy. Movement throughout the day (walking, fidgeting, household chores).
- Thermic Effect of Food (TEF): ~10% of energy. Digestion and processing of dietary protein, carbohydrates, and fats.
- Exercise Activity Thermogenesis (EAT): ~5–15% of energy. Planned workouts and sports.
The Mifflin-St Jeor Formula
Validated by the American Dietetic Association as the most accurate predictive formula for BMR:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161