How Basal BMR and Active TDEE are Solved
BMR measures baseline metabolic heat released to keep tissues and cognitive functions running. TDEE layers voluntary exercise and food heat digestion multiplier over your BMR.
The clinical Mifflin-St Jeor formula calculates BMR as:
BMR (Female) = 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age - 161
Active TDEE is solved by applying physical activity coefficient modifiers:
- Sedentary = BMR × 1.20
- Light Exercise = BMR × 1.375
- Moderate Exercise = BMR × 1.55
- Very Active = BMR × 1.725
Metabolism & Energy FAQs
TDEE represents your daily energy equilibrium score. Eating exactly at your TDEE preserves weight. Securing a daily deficit of 500 kcal below TDEE forces the liver to burn stored fat reserves, yielding approx 0.5 kg of pure body fat loss weekly.
Muscular gain (bulking) requires a calorie surplus (+250 to +500 kcal) combined with high protein weight splits (at least 1.6 to 2.2 grams of protein per kilogram of body weight) to stimulate skeletal myofibrillar synthesis.
Yes. As biological age advances, cell regeneration drops and lean skeletal muscle volume typically declines (a medical condition called sarcopenia), decreasing BMR by roughly 1% to 2% per decade after the age of 30.