Decoding Your Body Metrics
Understanding your body composition is key to setting realistic health goals. This dashboard uses the standard Mifflin-St Jeor Equation, which is widely considered the most accurate method for estimating calorie needs without laboratory testing.
BMR vs. TDEE: What is the Difference?
BMR (Basal Metabolic Rate)
The calories your body burns just to stay alive (breathing, circulating blood, cell production). Think of this as "coma calories." You burn this even if you stay in bed all day.
TDEE (Total Daily Energy Expenditure)
Your real-world calorie burn. It takes your BMR and adds the calories burned through movement, exercise, and the digestion of food.
The Mathematics of Weight Loss
To lose weight, you must consume fewer calories than your TDEE. The general rule of thumb is that 1 pound of fat ≈ 3,500 calories.
- Relaxed (-250 kcal/day): Lose ~0.5 lbs (0.25 kg) per week. Sustainable long-term.
- Steady (-500 kcal/day): Lose ~1 lb (0.5 kg) per week. The standard recommendation.
- Strict (-1000 kcal/day): Lose ~2 lbs (1 kg) per week. Difficult to maintain and risks muscle loss.
Optimizing Your Daily Routine
Using these metrics, you can structure your day for peak performance:
- Hydration Strategy: Drink 25% of your daily water target immediately upon waking to jumpstart your metabolism.
- Meal Timing: Consuming the majority of your calories around your most active hours (TDEE) ensures fuel is used for energy rather than stored as fat.
- Sleep Consistency: Your BMR is regulated by hormones like leptin and ghrelin, which are stabilized by consistent sleep patterns.
Frequently Asked Questions
Why does my weight fluctuate daily? ▼
Scale weight is not just fat. It includes muscle, bone, and significantly, water. Eating salty food, hormonal changes, or even a hard workout can cause your body to retain water, making the scale jump up 2-4 lbs overnight. This is temporary!
Is BMI accurate for everyone? ▼
No. BMI is a simple ratio of weight to height. It does not distinguish between muscle and fat. An athlete with high muscle mass might be classified as "Overweight" by BMI despite having very low body fat. Use it as a general guideline, not a strict rule.