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Metabolic Floor · BMR / TDEE

Your chassis idle draw (BMR) and full-load TDEE, plus cut / maintain / bulk zones.

The minimum kcal your chassis burns at standby (BMR), and the total expenditure (TDEE) once you layer activity. Mifflin-St Jeor is the current gold-standard regression for resting metabolism — more accurate than Harris-Benedict by ~5%.

Part of: Biological Maintenance

Start below
Fields marked optional can be skipped; results update as you type
Metabolic Floor · Mifflin-St Jeor
Power Consumption
Standby Power · BMR1,699 kcal/day
Active Load · TDEE2,633 kcal/day
Active component: 934 kcal/day (35% of TDEE)
Maintenance requirement
2,633 kcal/day
Your system requires 2,633 kcal/day to maintain current mass.
Cut zone · −500
2,133 kcal
≈ 1 lb/wk deficit
Maintain
2,633 kcal
current mass
Bulk zone · +300
2,933 kcal
lean gain target
Formula: Mifflin-St Jeor (1990). BMR = 10·kg + 6.25·cm − 5·age + 5 · TDEE = BMR × activity multiplier.

How to use

  1. Enter sex, age, weight, and height.
  2. Pick an activity multiplier — sedentary is actually sedentary (desk + no formal exercise).
  3. Read Standby (BMR) and Active Load (TDEE).
  4. Use Cut / Maintain / Bulk zones for calorie targets against your goal.

Examples

35y male · 80 kg · 180 cm · moderate
BMR ≈ 1800 kcal · TDEE ≈ 2790 kcal · Cut 2290 · Bulk 3090.

Before you act on the result

Health-related tools are educational planning aids. They can make a number or assumption visible, but they do not diagnose, treat, prescribe, or replace clinician guidance.

If the result points to risk, symptoms, medication questions, or urgent changes, use it as a note for a qualified professional rather than a final decision.

Next up

Floor known. Now decide how fuel splits across goals.Fuel Partitioning · Macros → Base set. Add the movement calories on top.Kinetic Expenditure · MET →

Frequently asked questions

› Why Mifflin-St Jeor instead of Harris-Benedict? Troubleshooting

Mifflin-St Jeor (1990) fits modern populations better — Harris-Benedict (1919) systematically over-estimates BMR for sedentary people.

› How accurate is TDEE? How-to

±10–15% vs doubly-labelled water. The activity multiplier is the biggest source of error — most people over-estimate their activity level.

Tips & related reading

See the Biological Maintenance hub →

Tips & how-tos

Relevant links

Related tools

Fuel Partitioning · Macros

Daily protein, fat, and carb targets anchored to bodyweight and training goal. Protein-first, fat floor second, carbs fill.

Kinetic Expenditure · MET

Calories burned per activity using the MET (Metabolic Equivalent of Task) method from the Compendium of Physical Activities.