This calculator uses the United States DoD body composition formulas to estimate your body fat percentage and lean body mass. Once the calculator estimates your body fat percentage, it can extrapolate your lean body mass, and go on to calculate your Basal Metabolic Rate (or BMR), which is an estimate of how many calories you burn in a day at rest. Then, based on a activity multiplier (which is currently fixed at 1.2 for maintenance and 1.4 for .bulking.) it estimates your total calories burned in a day.

Your lean body mass is also calculated and you are given an estimate of how many fat pounds you are carrying around with you (remember men AND women both have a minimum body fat percentage that you should not go below).

The calculator uses two different standards for estimating your BMR: the Harris Benedict formula and the Katch-McArdle formula. Both formulas give a reasonable approximation of the average persons daily caloric expenditure.

The TDEE number is an estimate of your Total Daily Energy Expenditure in calories. The calculator gives you two TDEE estimates, one for maintenance, and one for bulking. (when you want to gain muscle mass).

The calculator then gives you a proposed macronutrient breakdown for your daily food intake. This gives you an estimate of the total amount of proteins, fats, and carbohydrates you should consume in a day.

One last thing the calculator gives is an estimate of your Maximum Heart Rate (or MHR) and some percentages of that figure for quick reference when you are doing cardio. The MHR figure is how many times your heart would beat in a minute.

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BMR and Bodyfat Calculator

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Glossary

LBM: Lean Body Mass, this is an estimate of your weight without fat. It is used to calculate your basal metabolic rate, since muscle burns more calories than fat.

BMR: Basal Metabolic Rate, this is an estimate of your daily caloric expenditure not factoring in daily activities such as work, exercise, and moving around. An important concept of weight loss and weight gain is understanding the principle of calories in: calories out. Your body is a complicated machine, but two simple principles remain true for most people: if you eat more calories than you burn in a day, you will gain weight and if you eat less calories than you burn in a day you will lose weight.

What many people don't know is that this process is fairly predictable, since we can estimate how many calories a person burns in a day and can fairly accurately measure how many calories a person eats in a day. There are many factors that can upset the accuracy of this calculation such as metabolic efficiency, fat hoarding, starvation responses, different body types, dietary insufficiencies, digestion problems and more. Therefore the best measurement of your overall success should always be how you look and how you feel.

TDEE: Total daily energy expenditure, this is an estimate of how many calories you will burn in a day factoring in activity.

MHR: Maximum Heart Rate, this is an estimate of your maximum heart rate factoring in your age.

* People who have heart conditions or any disease condition requiring a physicians care should consult that physician for the % MHR that is recommended for you.