BMR introduction

The Mifflin-St Jeor equation is one of the most widely used BMR formulas. It appears to provide a closer estimate of true BMR than the Harris-Benedict equation.

Studies have found that it is more likely than other equations to estimate basal metabolic rate to within 10% of that measured by indirect calorimetry.

There are two different equations for men and women due to different rates of metabolism based on gender.

What TDEE

In order to calculate your total calorie needs, you first need to estimate the amount of energy you burn each day. This is also called your total daily energy expenditure (TDEE).

Your TDEE is composed of three main components:

• Basal Metabolic Rate: Your basal metabolic rate, or BMR, is your resting metabolism. This is the number of calories your body requires to function at complete rest. It includes all of your normal bodily functions, such as your breathing, heart rate, blood circulation, and brain activity.
• Thermic Effect of Food (TEF): This is the number of calories you use to digest, absorb, and metabolize your food. TEF is typically no more than 10% of your BMR.[1] However, it is also influenced by the amount of food and the quality of food that you eat, since higher amounts of food consumption requires more energy to digest.
• Thermic Effect of Physical Activity (TEPA): This is the number of calories burned during not only your formal workouts, but also the energy expended during non-exercise activities. This is also referred to as NEAT, or non-exercise activity thermogenesis. NEAT consists of your normal daily tasks, like cleaning, moving around your house, or even just fidgeting at your desk.