BMR — Mifflin-St Jeor (1990):
- Men:
BMR = 10·kg + 6.25·cm − 5·age + 5 - Women:
BMR = 10·kg + 6.25·cm − 5·age − 161
BMR — Katch-McArdle (when body-fat is provided):
BMR = 370 + 21.6·LBM_kg where LBM = weight·(1 − BF%/100).
TDEE = BMR × activity multiplier (1.2 / 1.375 / 1.55 / 1.725 / 1.9).
Targets: ±250 / ±500 / aggressive −750 kcal/day vs maintain.
Weekly-delta column uses the Wishnofsky ≈3500 kcal/lb convention (approximate).
Floor: aggressive cut is clamped at max(BMR, 1500 male / 1200 female)
per Mayo Clinic and Academy of Nutrition & Dietetics guidance.