Calculate basal metabolic rate and total daily energy expenditure for your clients using three validated formulas: Harris-Benedict, Mifflin-St Jeor and Katch-McArdle.
Considered the most accurate for overweight or obese individuals. Recommended by the American Dietetic Association.
Moderate exercise 3–5 days per week
Manage your clients, build custom programs and track their progress. Everything in one professional platform.
Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to keep vital functions running at complete rest — breathing, circulating blood, maintaining body temperature, and cell repair. Think of it as your body's idle fuel consumption.
BMR makes up roughly 60–75% of your total daily calorie burn, making it the most important variable in any nutrition plan. Once you know BMR, multiplying by an activity factor gives you TDEE — the actual number of calories you burn each day.
Fat loss
TDEE – 500
~0.5 kg loss per week. Sustainable and preserves muscle.
Maintenance
TDEE
Eat at TDEE to hold current weight and support recomposition.
Muscle gain
TDEE + 300
Lean surplus. Enough to support growth without excessive fat gain.