Personalized Metabolism and Muscle Impact

Enter your details below and use the sliders to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in real-time. Then, drag the green point on the graph to see how muscle mass change affects your BMR.

Key Concepts

• Basal Metabolic Rate (BMR): The minimum number of calories your body needs to function at rest.
  Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
• Total Daily Energy Expenditure (TDEE): Your BMR plus the calories you burn from physical activity. This is a more accurate estimate of your daily calorie needs.
  TDEE = BMR × Activity Level Multiplier
• Why Muscle Matters: One kg of muscle burns roughly 30 kcal/day more at rest than one kg of fat. Therefore, a higher muscle mass directly increases your BMR and TDEE.
• The Graph:
  • Red Dot: Your calculated BMR based on your inputs.
  • Blue Dot: Your estimated TDEE.
  • Green Dot: This is draggable. Move it along the X-axis to simulate muscle change and see the real-time impact on your BMR and TDEE.