Calculate your Basal Metabolic Rate — the number of calories your body burns at rest. We'll also calculate your Total Daily Energy Expenditure (TDEE) based on your activity level.
Your Basal Metabolic Rate is the number of calories your body needs to maintain basic functions at complete rest — breathing, circulation, cell production.
BMR does not include calories burned through activity. That's where TDEE comes in.
Total Daily Energy Expenditure is your BMR multiplied by your activity level. This is the number of calories you actually burn in a day.
To lose weight, eat below your TDEE. To gain muscle, eat above it.
We use the Mifflin-St Jeor equation — the most accurate BMR formula for most people.