Your BMR is the number of calories your body needs to perform basic life-sustaining functions. Use the Mifflin-St Jeor equation for the most accurate results:

For Men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5
For Women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161
            

*Example: A 30-year-old male weighing 70 kg and standing 175 cm tall would have a BMR of 1,649 calories.

Adjust your BMR based on your daily activity level using the following multipliers:

• 🏢 Sedentary (little or no exercise): BMR x 1.2
• 🚶 Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• 🚴 Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• 🏃 Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• 🔥 Super active (very hard exercise & physical job or 2x training): BMR x 1.9

*Example: With a BMR of 1,649 and a moderately active lifestyle, your TDEE would be 2,556 calories.

Based on your TDEE, adjust your calorie intake for your specific weight goals:

• ⬇️ Weight Loss: Consume fewer calories than your TDEE (e.g., a 500-calorie deficit per day to lose about 1 pound per week).
• ⏸️ Weight Maintenance: Eat the same number of calories as your TDEE.
• ⬆️ Weight Gain: Consume more calories than your TDEE, focusing on nutrient-dense foods to build muscle.

• ✅ Avoid overeating or undereating
• ✅ Optimize your workouts for better results
• ✅ Prevent plateaus in your weight loss journey
• ✅ Sync with your nutrition plan for balanced results

For precise tracking, use calorie.gg's tools:

• 📊 Exercise Calorie Calculator to estimate calories burned during workouts.
• 📈 Progress Tracker to monitor your weight and calorie intake over time.