Your Basal Metabolic Rate (BMR) represents the amount of energy your body expends while fully at rest. Even if you were to sleep an entire day, your body continuously burns calories to maintain vital functions like breathing, circulation, and cell production. We utilize the highly accurate Mifflin-St Jeor equation for this calculation.
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Office job, little to no exercise |
| Lightly active | 1.375 | Light exercise 1-3 days/wk |
| Moderately active | 1.55 | Moderate exercise 3-5 days/wk |
| Very active | 1.725 | Hard exercise 6-7 days/wk |
| Extra active | 1.9 | Physical job + daily exercise |
* TDEE (Total Daily Energy Expenditure) = BMR Γ Activity Multiplier
A standard 500 kcal daily deficit from your TDEE will generally result in about 0.5kg (1 lb) of sustainable weight loss per week. We strongly advise against dropping below 1,500 kcal for men or 1,200 kcal for women, as extreme calorie reduction can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.