These are estimates based on the Mifflin-St Jeor equation. Consult a healthcare professional before starting any diet or exercise program.
Understanding Your Numbers
BMR (Basal Metabolic Rate)
The calories your body burns at complete rest — just to keep your organs running. Think of it as your engine idling. Calculated using the Mifflin-St Jeor formula (most accurate for most people).
TDEE (Total Daily Energy Expenditure)
Your actual daily calorie burn including activity. Eat below TDEE to lose weight, above to gain. The activity multiplier accounts for exercise, non-exercise movement, and thermogenesis.
Macros (Macronutrients)
Protein builds and preserves muscle. Carbs fuel exercise and brain function. Fat regulates hormones and absorbs fat-soluble vitamins. All three matter — extreme restriction of any causes problems.
Why Weigh Yourself Weekly?
Daily weight fluctuates 1–3 kg from water, food, and hormones. Track weekly averages for 4+ weeks to see real trends. Most people need 2–4 weeks before seeing meaningful changes.