Formula & method
Mifflin-St Jeor BMR: men 10×kg + 6.25×cm − 5×age + 5; women 10×kg + 6.25×cm − 5×age − 161. TDEE = BMR × activity factor (1.2–1.9).
Worked example
A 30-year-old man, 80 kg, 180 cm, moderately active: BMR ≈ 1,780 kcal/day, TDEE ≈ 2,759 kcal/day. A 500 kcal daily deficit targets roughly 0.5 kg of loss per week.
FAQ
- What activity factor should I pick?
- Sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. Most desk workers who train a few times a week land near 1.55.
- Are the macro splits fixed?
- No. The default 50% carbs / 25% protein / 25% fat is a starting point; adjust to your diet and goals.
- Is this medical advice?
- No. It is an estimate for everyday planning. Talk to a clinician or dietitian for personal nutrition advice.
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