Mifflin-St Jeor formula
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- TDEE = BMR × activity factor
- Macro energy values: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g
Goal calorie offsets
- Cut: TDEE − 500 kcal (~0.5 kg/wk fat loss)
- Maintain: TDEE
- Bulk: TDEE + 300 kcal (controlled surplus to limit fat gain)
- Avoid eating below BMR — metabolic adaptation usually causes rebound
Macro guidance
- Protein: 1.6-2.2 g/kg maintenance; up to 2.4 g/kg when cutting (preserves muscle)
- Fat: 0.6-1.0 g/kg, with essential fats from nuts, olive oil, oily fish
- Carbs: fill remaining calories; raise on training days