BMR is the calories your body burns at complete rest for vital functions only. TDEE is your total daily calorie burn including activity, exercise, and digestion. TDEE = BMR × activity factor. Use BMR as a baseline, but use TDEE for meal planning.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR formula, with about 70% of people falling within 10% of their measured BMR. Individual variations in muscle mass, genetics, and hormones can affect accuracy.
Should I eat below my BMR to lose weight?
No. Eating below your BMR is generally not recommended as it can slow your metabolism and lead to muscle loss. Aim for a deficit from your TDEE (300-500 kcal below), not from your BMR.
How often should I recalculate my needs?
Recalculate whenever your weight changes significantly (every 5-10 kg), when your activity level changes, or every few months as you age. Your calorie needs change as your body changes.
Can I rely solely on this calculator for my diet?
This calculator provides an estimate based on standard formulas. Individual needs vary based on genetics, medical conditions, medications, and lifestyle. Always consult a registered dietitian or healthcare provider for personalized advice.
