Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Get customized calorie targets and macro splits for fat loss, cutting, maintenance, or muscle gain.
The gold standard in clinical nutrition for calculating Basal Metabolic Rate (BMR) is the Mifflin-St Jeor equation:
Your TDEE is obtained by multiplying your BMR by your Physical Activity Level (PAL) multiplier ranging from 1.2 (sedentary) to 1.9 (extremely active).
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