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▸ SOP · Health

The Metabolic Floor · BMR, TDEE, and Calorie Zones

Chassis idle draw is fixed. Activity multiplies it. Three zones turn the number into a daily target.

Compute BMR with Mifflin-St Jeor, scale by activity to TDEE, then shift ±300-500 kcal for bulk, maintain, or cut.

The metabolic floor is the kcal the body burns staying alive — respiration, circulation, cell repair. Mifflin-St Jeor (1990) turns sex, age, weight, height into that floor within ~5%. Multiply by an activity factor for TDEE: the maintenance pivot the cut/maintain/bulk zones swing around. Current fuel efficiency: fuel unmeasured.

Part of: Biological Maintenance

▸ Deterministic Formula
BMR (male)   = 10·kg + 6.25·cm − 5·age + 5
BMR (female) = 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × activity_multiplier  // 1.2 / 1.375 / 1.55 / 1.725 / 1.9
Cut = TDEE − 500   Maintain = TDEE ± 100   Bulk = TDEE + 300..500
▸ Logical Gates
  1. Enter sex, age, weight-in-kg, height-in-cm. Do not round the inputs.
  2. Pick the activity multiplier honestly — desk job plus 3 gym sessions is light, not moderate.
  3. Read BMR (standby) and TDEE (active). BMR is a floor; never target intake below it.
  4. Set goal: Cut TDEE − 500, Maintain TDEE ± 100, Bulk TDEE + 300.
  5. Recompute every 4 weeks — 10 kg of body-mass change shifts BMR ~100 kcal.

Quick answer

Compute BMR with Mifflin-St Jeor, scale by activity to TDEE, then shift ±300-500 kcal for bulk, maintain, or cut.

What you are trying to do
Chassis idle draw is fixed. Activity multiplies it. Three zones turn the number into a daily target.
Best next step
Metabolic Floor · BMR / TDEE
Limit to remember
Treat this as a practical aid for the task, not a replacement for professional judgment.

▸ Key Specs

  • ▸ Mifflin-St Jeor male: BMR = 10 × kg + 6.25 × cm − 5 × age + 5. Female: same expression − 161.
  • ▸ Five activity multipliers span nearly 1000 kcal for the same body: sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, extreme 1.9.
  • ▸ Cut zone: TDEE − 500 kcal ≈ 1 lb/week fat loss. Below −750 kcal, lean-mass loss accelerates. Current efficiency: fuel unmeasured.
  • ▸ Maintain zone: TDEE ± 100 kcal — plateaus, pre-event peaks, high-stress recovery windows.
  • ▸ Bulk zone: TDEE + 300 to +500 kcal. Trained lifters gain 1-2 lb/month lean; faster is mostly fat.
  • ▸ Mifflin-St Jeor beat Harris-Benedict (1919) by ~5% on modern sedentary populations — activity multiplier error dominates either equation.

▸ Procedure

  1. Enter sex, age, weight, and height in your preferred units.
  2. Pick an activity multiplier honestly — desk job + 3 gym sessions/week is light (1.375), not moderate.
  3. Read Standby (BMR) and Active Load (TDEE).
  4. Choose a goal: Cut = TDEE − 500, Maintain = TDEE ± 100, Bulk = TDEE + 300.
  5. Re-run every 4 weeks — each 10 kg of weight change shifts BMR by ~100 kcal.

▸ Worked Examples

  • 35y male, 80 kg, 180 cm, moderate
    BMR = 10×80 + 6.25×180 − 5×35 + 5 = 1755 kcal. TDEE = 1755 × 1.55 ≈ 2720 kcal. Cut 2220, Bulk 3020. Live efficiency read: fuel unmeasured.
  • 30y female, 65 kg, 165 cm, light
    BMR = 10×65 + 6.25×165 − 5×30 − 161 = 1370 kcal. TDEE = 1370 × 1.375 ≈ 1884 kcal. Cut 1384, Bulk 2184.
  • 50y male, 95 kg, 178 cm, sedentary
    BMR = 10×95 + 6.25×178 − 5×50 + 5 = 1818 kcal. TDEE = 1818 × 1.2 ≈ 2181 kcal. Aggressive cut at 1681 is borderline — add activity instead of cutting deeper.

When to use which tool

▸ Operational Thresholds
  • CYAN · STABLE — Maintain — TDEE ± 100 kcal; composition holds, recovery stays intact.
  • GOLD · GUARDED — Cut or lean bulk — TDEE − 500 for fat loss, TDEE + 300 for lean gain.
  • MAGENTA · CRITICAL — Aggressive territory — below TDEE − 750 or above TDEE + 700; lean-mass loss or fat gain dominates.
▸ READ NEXT
Kinetic Expenditure · MET →
Recompute TDEE after a 4-week training block — BMR shifts with body composition.

Related

Frequently asked questions

› How accurate is a TDEE estimate? How-to

TDEE estimates usually run ±10-15% versus doubly-labelled water in normal use. Activity multiplier is the biggest error source because most people over-claim activity. Re-anchor by tracking for 14 days: stable weight at a fixed intake gives a better personal TDEE.

› Should I recompute after weight loss? Trust & accuracy

Yes. Every 10 kg lost cuts BMR by ~100 kcal. Recompute monthly during active cuts and drop the target so the deficit stays 500 kcal, not inflates to 700 kcal.

› Why is sedentary only 1.2? Troubleshooting

Sedentary covers basal non-exercise activity (fidgeting, posture, daily movement) — about 20% over BMR. Add exercise on top by shifting the multiplier up one bucket per 3 weekly training hours.

› How should I use this guide with a Kefiw tool? How-to

Use the guide as the plan and the linked Kefiw tool as the check. Read the steps first, try the move manually, then use the tool to compare outputs, catch edge cases, and decide whether the result actually fits your task.

› What mistake do tool guides help avoid? Troubleshooting

Tool guides help avoid using a utility mechanically without understanding what you are trying to accomplish. Most word, writing, and text utilities are fast, but speed can hide context mistakes. Know whether you are solving a puzzle, cleaning copy, drafting a line, or checking a rule.