What formula is used to calculate BMR?

We utilize the clinical Mifflin-St Jeor equation, recognized as the most accurate standard for predicting resting basal metabolic expenditure.

How much protein should I consume per pound of bodyweight?

For active individuals aiming to preserve lean muscle while losing fat, 0.8g to 1.0g of protein per pound of total bodyweight is recommended.

What is a healthy caloric deficit for fat loss?

A moderate caloric deficit of 300 to 500 kcal per day targets sustainable fat reduction of 0.5 to 1.0 lb per week without metabolic adaptation.

Client Profile: 28 Yrs • Male

Body Stats: 5'10" (70 in) • 175 lbs

Activity Factor: Moderately Active

Nutritional Goal: Fat Loss (-20% Deficit)

Basal BMR: 1,745 kcal

Precision TDEE & Macro Planner

Dial in your daily calorie intake and macronutrient split based on the gold-standard Mifflin-St Jeor metabolic formula.

Current Bodyweight (lbs)

lbs

Height (Inches - e.g. 5'10" = 70)

Inches

Age (Years)

Yrs

Daily Activity Level

Daily Calorie Target

0 kcal

Maintenance TDEE: 0 kcal

Protein

4 kcal/g

Carbs

4 kcal/g

Fats

9 kcal/g

Recommended Daily Water: 0 L/day

Recommended Daily Meal Distribution

Meal Event	Calories	Protein	Carbs	Fats
Meal 1: Breakfast / Pre-Workout	600 kcal	45g	65g	18g
Meal 2: Lunch / Post-Workout	650 kcal	50g	70g	18g
Meal 3: Dinner / Recovery	600 kcal	50g	55g	20g
Snack: Nutrient Fuel	250 kcal	30g	20g	6g
Daily Total Aggregate	2,100 kcal	175g	210g	62g

🥗 Metabolic Guideline: A moderate deficit of 300–500 kcal/day targets sustainable fat reduction without triggering metabolic adaptation.

The Science of BMR vs. TDEE Explained

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at absolute rest simply keeping your organs alive. Your Total Daily Energy Expenditure (TDEE) factors in Non-Exercise Activity Thermogenesis (NEAT), workouts, and the thermic effect of food. A sustainable 20% deficit provides approximately 1 to 1.5 lbs of fat loss per week without sacrificing lean muscle tissue or crashing your metabolic rate.

PERSONALIZED METABOLIC & MACRONUTRIENT NUTRITION PLAN

Precision TDEE & Macro Planner

Recommended Daily Meal Distribution

The Science of BMR vs. TDEE Explained

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