What is BMR and how do I calculate Basal Metabolic Rate?

Mifflin-St Jeor equation (most accurate): Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. BMR is calories burned at complete rest. TDEE = BMR × Activity Factor (1.2 sedentary to 1.9 very active).

How do you calculate body fat percentage?

US Navy Method (Men): Body fat% = 495 / (1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)) − 450. (Women uses waist + hip − neck). Healthy ranges: Men 10–20%, Women 18–28%. Above 25% (men) or 32% (women) is classified as obese per American Council on Exercise.

How many calories do I need per day?

Daily calorie needs = BMR × Activity Factor. Activity factors: Sedentary (desk job) = BMR × 1.2, Light activity (1-3 days/week) = BMR × 1.375, Moderate (3-5 days/week) = BMR × 1.55, Active (6-7 days/week) = BMR × 1.725, Very active (2× training) = BMR × 1.9. For weight loss, create a 500-750 kcal/day deficit.

What is a healthy waist-to-hip ratio?

Waist-to-Hip Ratio (WHR) = Waist circumference / Hip circumference. Health risk thresholds: Men — Low risk WHR <0.90, Moderate 0.90–0.99, High ≥1.00. Women — Low risk WHR <0.80, Moderate 0.80–0.84, High ≥0.85. WHR is a better predictor of cardiovascular risk than BMI alone (WHO 2011).

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Obese
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