QuadFit Tools

What is BMR? Your Basal Metabolic Rate is the number of calories your body burns just to stay alive at rest — breathing, circulating blood, maintaining organ function — before you factor in any movement or exercise.

We use the Harris-Benedict equation, one of the most widely validated formulas in nutrition science:

Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age)

Your BMR is the starting point for every other calculation on this page — TDEE, calorie targets for fat loss or muscle gain, all build on this number.

What is TDEE? Total Daily Energy Expenditure is your BMR multiplied by an activity factor — it estimates the total calories you burn in a full day, including workouts, walking, digestion and daily movement.

This is the number that actually matters for fat loss or muscle gain planning — not your BMR alone. To lose fat, eat below your TDEE. To build muscle, eat slightly above it.

We also apply a small meal-frequency adjustment to account for the thermic effect of food (TEF) — eating more frequently very slightly raises the calories your body spends on digestion.

Why the US Navy method? Unlike calipers or bioelectrical scales, this method uses simple tape-measure circumferences and is one of the most accessible ways to estimate body fat % at home, with accuracy within 3-4% for most people when measured correctly.

Tips for accurate measurement: Measure neck just below the larynx, waist at the navel, and hip at the widest point — use a soft measuring tape, don't pull tight, and measure first thing in the morning for consistency.

Why protein intake matters: Protein preserves lean muscle during fat loss, supports muscle repair after training, and keeps you fuller for longer than carbs or fat — especially important for Indian diets that often run protein-low relative to calorie intake.

If you know your body fat %, we calculate protein based on lean body mass for more accuracy. Otherwise we use a bodyweight-based formula adjusted for your goal and training intensity.