Fitness Calculator
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BMR: - kcal/day
TDEE: - kcal/day
The Comprehensive Guide to Fitness Metrics and Health Optimization
Understanding Key Fitness Indicators
Body Mass Index (BMI)
Weight-to-height ratio for weight categorization
Body Fat Percentage
Actual fat mass vs total body weight
Metabolic Rate Fundamentals
| Term | Definition | Calculation |
|---|---|---|
| BMR | Basal Metabolic Rate | Mifflin-St Jeor Equation |
| TDEE | Total Daily Energy Expenditure | BMR × Activity Multiplier |
Fitness Goal Strategies
Weight Loss
500-750 kcal deficit
Muscle Gain
300-500 kcal surplus
Maintenance
TDEE balance
Exercise Prescription Guidelines
- 150 mins moderate cardio weekly
- 2-3 strength sessions weekly
- Flexibility training 2-3x/week
Nutrition Fundamentals
Macronutrients
- Protein: 1.6-2.2g/kg
- Carbs: 45-65% of calories
Micronutrients
- Vitamin D: 600-800 IU
- Magnesium: 400-420mg
Recovery & Regeneration
Essential components:
- 7-9 hours nightly sleep
- Active recovery days
- Hydration (35ml/kg)