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What is BMI?
BMI stands for Body Mass Index. It is a simple calculation used to assess whether a person has a healthy body weight in relation to their height.
BMI Formula
- Metric Units: BMI = Weight(kg) / (Height(m) x Height(m))
- Imperial Units: BMI = Weight(lbs) * 703 / (Height(in) x Height(in))
BMI Categories
- Underweight: less than 18.5
- Normal weight: 18.5 – 24.9
- Overweight: 25.0 – 29.9
- Obesity (Class 1): 30.0 – 34.9
- Obesity (Class 2): 35.0 – 39.9
- Obesity (Class 3): ≥ 40.0
Example Calculation
A person weighs 70 kg and is 1.75 m tall: BMI = 70 / (1.75*1.75) = 22.86
This BMI falls in the Normal weight category.
Limitations of BMI
Does not measure body composition: It cannot distinguish between muscle and fat. For example, athletes with high muscle mass may have a high BMI but low body fat. Does not consider age, gender, or ethnicity: Body fat distribution may vary based on these factors.
What is BMR?
BMR stands for Basal Metabolic Rate. It is the amount of energy (calories) your body needs to maintain basic physiological functions while at rest. These functions include:
- Breathing
- Circulating blood
- Regulating body temperature
- Cell production
- Nutrient processing
Key Points
- BMR represents the minimum energy requirement for survival.
- It is measured in calories per day.
- BMR does not include calories burned through physical activity or digestion.
Factors Affecting BMR
- Age – BMR decreases with age.
- Gender – Males generally have a higher BMR than females due to more muscle mass.
- Body Composition – More muscle mass increases BMR, while more fat lowers it.
- Weight and Height – Taller and heavier people have a higher BMR.
- Hormones – Thyroid hormones significantly affect BMR.
- Genetics – BMR can be influenced by hereditary factors.
Formula to Calculate BMR (Mifflin-St Jeor Equation)
- For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including:
- Basal Metabolic Rate (BMR) – Calories burned at rest for basic bodily functions.
- Thermic Effect of Food (TEF) – Calories burned during digestion and metabolism (about 10% of daily calories).
- Physical Activity – Calories burned through exercise and daily activities.
- Non-Exercise Activity Thermogenesis (NEAT) – Calories burned through non-exercise activities like walking, fidgeting, and household chores.
TDEE Formula
To calculate TDEE, first determine BMR and then multiply it by an Activity Multiplier based on your lifestyle:
- Sedentary: 1.2x (little or no exercise, desk job)
- Lightly active: 1.375x (light exercise or sports 1–3 days per week)
- Moderately active 1.55x (moderate exercise or sports 3–5 days per week)
- Very active 1.725x (hard exercise or sports 6–7 days per week)
- Super active 1.9x (very intense exercise or physical job, e.g.: construction worker, athlete)
TDEE Calculation Example
Calculate BMR using the Mifflin-St Jeor Equation.
Female, 30 years old, 65 kg, 165 cm: BMR = 10 (65) + 6.25 (165) − 5 (30) − 161 = 1380 calories/day
Multiply BMR by activity level of Moderately Active (1.55): TDEE = 1380 × 1.55 = 2139 calories/day
Practical Use of TDEE
- Weight Loss – Eat 10–20% fewer calories than TDEE
- Weight Gain – Eat 10–20% more calories than TDEE.
- Maintenance – Eat at TDEE to maintain current weight.