Calculate your Basal Metabolic Rate and daily calorie needs using the Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formula.
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions — breathing, circulation, cell production, and temperature regulation — while at complete rest. It represents the minimum energy expenditure required to keep you alive and accounts for roughly 60–70% of total daily calorie burn for most people.
The Mifflin-St Jeor equation (1990) is widely considered the most accurate for general populations and is recommended by the Academy of Nutrition and Dietetics. The Katch-McArdle formula can be more accurate for lean individuals if body composition data is available. The Harris-Benedict equation (1984 revision) is also widely used and reliable.
BMR is your calorie needs at absolute rest. Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor to account for movement, exercise, and daily tasks. Most people have a TDEE 20–90% higher than their BMR depending on lifestyle. Using TDEE gives a more realistic target for calorie intake.
Yes. BMR typically decreases by about 1–2% per decade starting in early adulthood, primarily due to loss of lean muscle mass. Regular resistance training can slow this decline significantly. This is one reason why maintaining muscle mass through strength training becomes increasingly important as you age.
HC Webhook sends your weight, activity, and calorie data to any endpoint on a schedule — so your nutrition targets stay accurate as your body changes.
