1. BMR Calculation (Mifflin-St Jeor):

Men:

BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5

Women:

BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161

2. Activity Factors:

• Sedentary: BMR × 1.2
• Lightly Active: BMR × 1.375
• Moderately Active: BMR × 1.55
• Very Active: BMR × 1.725
• Extremely Active: BMR × 1.9

3. Target Adjustments:

• Lose Weight: TDEE - 500 kcal
• Maintain Weight: TDEE
• Gain Weight: TDEE + 500 kcal