Formula Explanation

BMI

BMI = weight in kg ÷ height in meters squared. It is a screening estimate and does not measure body fat directly.

BMR and TDEE

BMR estimates resting calorie needs. TDEE adds daily movement through an activity multiplier.

Macros

Macro targets divide calories into protein, carbohydrates and fats based on goal. Protein is usually prioritized for fat loss and muscle gain.

Water

Water estimates start from body weight and can be adjusted for exercise and hot weather.