← BlogWe use Mifflin–St Jeor as the baseline BMR estimate.
Men: 10×weight + 6.25×height − 5×age + 5
Women: 10×weight + 6.25×height − 5×age − 161
Then multiply by activity and adjust calories: ~20% deficit for fat loss, ~12% surplus for mass. Protein is set in g/kg, fat stays near ≥20% of calories, carbs fill the rest.
This is a starting point, not a diagnosis. Personal nuances are covered in the Nutrition / Labs consult.