Basal Metabolic Rate (BMR)

BMR is the number of calories your body needs at complete rest to maintain basic life-sustaining functions. Calculated using the Mifflin-St Jeor equation.

Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161

Total Daily Energy Expenditure (TDEE)

TDEE is your BMR multiplied by an activity factor that accounts for daily movement and exercise.

• Sedentary: BMR × 1.2
• Lightly Active: BMR × 1.375
• Active: BMR × 1.55
• Very Active: BMR × 1.725

Calorie Deficit

To lose 1 lb per week, a daily deficit of approximately 500 calories is needed (3,500 cal per pound). The target daily calories equals your current daily calories minus the deficit.

Ideal Weight

Calculated using the Devine formula.

Men: 50 kg + 2.3 kg per inch over 5 ft
Women: 45.5 kg + 2.3 kg per inch over 5 ft