Total Daily Energy Expenditure using the Mifflin-St Jeor equation, with cutting, maintenance and bulking targets plus macros.
1. BMR (Basal Metabolic Rate) with Mifflin-St Jeor:
Male: 10×kg + 6.25×cm − 5×age + 5
Female: 10×kg + 6.25×cm − 5×age − 161
2. TDEE = BMR × activity factor. That is roughly the calories you burn in a day given your activity level.
3. Goals: subtract ~500 kcal for a lean cut (≈0.5 kg/week loss), add ~300 kcal for a lean bulk. Aggressive cuts (−750 or more) risk lean-mass loss unless protein and training are high.
| Level | Factor | Typical |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly active | 1.375 | 1–3 workouts per week |
| Moderately active | 1.55 | 3–5 workouts per week |
| Very active | 1.725 | 6–7 workouts per week |
| Extremely active | 1.9 | Physical job + hard training |
The Mifflin-St Jeor equation was validated against modern populations and is more accurate than the older Harris-Benedict formula for most adults. Still a model — treat the number as a starting point and adjust based on weekly weight trend.