Our calculator uses the Mifflin-St Jeor formula, which is currently considered the most accurate standard for calculating basal metabolic rate (BMR).

1. BMR Calculation

For men: $$BMR = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} + 5$$

For women: $$BMR = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} - 161$$

2. TDEE Calculation

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, taking into account your activity:

$$TDEE = BMR \times \text{Activity Multiplier}$$

3. Calorie Deficit

For safe weight loss, a deficit of 500 calories per day is recommended, which leads to a loss of approximately 0.5 kg of fat per week.