How do I calculate my TDEE?

TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier. BMR is calculated using the Mifflin-St Jeor equation: For men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.

How many calories should I eat per day?

Daily calorie needs vary by age, gender, height, weight and activity level. On average, adult women need 1,600–2,400 calories and adult men need 2,000–3,000 calories per day. To lose weight, reduce intake by 500 calories/day below your TDEE. Use our calorie calculator for a personalised number.

How much water should I drink per day?

A general guideline is 35ml of water per kilogram of body weight per day. For a 70kg adult this equals about 2.5 litres. Needs increase with physical activity and hot climates. Our water intake calculator gives a personalised recommendation.

What is a healthy body fat percentage?

Healthy body fat ranges are: Men — Essential fat 2–5%, Athletic 6–13%, Fitness 14–17%, Average 18–24%, Obese 25%+. Women — Essential fat 10–13%, Athletic 14–20%, Fitness 21–24%, Average 25–31%, Obese 32%+. These are general guidelines from the American Council on Exercise.

Is BMI accurate for everyone?

BMI has limitations. It does not account for muscle mass, bone density, age, or fat distribution. Athletes may have a high BMI but low body fat. Older adults may have a normal BMI but high body fat. It is best used alongside other measurements like waist circumference and body fat percentage.

What is BMR and how is it different from TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level — it represents the total calories you burn in a day including exercise and movement. TDEE is always higher than BMR.

How accurate are online health calculators?

Online health calculators use validated medical formulas and provide reliable estimates for most adults. The Mifflin-St Jeor equation used for BMR and TDEE is accurate within 10% for most people. BMI uses the standard WHO formula. Body fat uses the validated US Navy circumference method. Results should be used as a guide, not a medical diagnosis.

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Q: What is a healthy BMI?

A healthy BMI is between 18.5 and 24.9 according to the World Health Organization. Below 18.5 is underweight, 25–29.9 is overweight, and 30 or above is obese. BMI is a screening tool, not a diagnostic measure.