TDEE Calculator
Your Total Daily Energy Expenditure — computed with the Mifflin-St Jeor equation, the same engine Maddy (NASM-CPT) uses to build every client plan. No email wall. The math is shown below the result.
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BMR (Mifflin-St Jeor, 1990): men 10×weight + 6.25×height − 5×age + 5 · women 10×weight + 6.25×height − 5×age − 161. Validated against indirect calorimetry and recommended over Harris-Benedict in the Academy of Nutrition and Dietetics’ systematic review (Frankenfield 2005).
TDEE: BMR × activity factor (1.2–1.9). Fat loss: a 500 kcal deficit targets roughly 0.45 kg/week — larger deficits accelerate muscle loss (Helms 2014). Protein: 1.6–2.2 g/kg supports muscle retention in a deficit (Morton 2018; Helms 2014); the calculator shows 2.0 g/kg.
These are population formulas — a starting point, not a prescription. Your training history, sleep, stress and cycle shift the real answer. That is what the 9-axis Body Scan measures.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–789.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
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BMR Calculator · Calorie Deficit Planner · Protein Intake · Macro Split · All 12 calculators · Exercise library
These numbers are the first 10% of a plan.
Maddy hand-builds the other 90% — training, food culture, recovery — around your exact body.
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