BMR (Basal Metabolic Rate) is the number of calories your body burns at total rest, just for vital functions — breathing, circulation, cellular activity. It is the lowest value in the calculation, used as a basis for everything else.
TDEE (Total Daily Energy Expenditure) is BMR multiplied by a physical activity factor. It represents how many calories you burn in a typical day, including walking, work, and workouts, not just rest.
A calorie deficit means consuming fewer calories than your body burns (TDEE), so that it draws on fat reserves for energy. A moderate deficit supports sustainable weight loss without affecting daily energy or muscle mass.
The formula used (Mifflin-St Jeor) provides a good population-level estimate but does not account for exact body composition, genetics, medical conditions, sleep quality, or actual stress levels — factors that can change actual calorie needs by up to 10–15%.
A calculator gives you a starting point, but a good meal plan also takes into account preferences, allergies, schedule, budget, and your feedback over time. Therefore, the values above are a starting point, not a final result — Vita Sustena uses them specifically to build a menu tailored to you, not a generic one.
Vita Sustena uses the clinically validated Mifflin-St Jeor formula (Am J Clin Nutr 1990) to calculate Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE):
| Activity Level | PAL Multiplier | Weekly Training Schedule |
|---|---|---|
| Sedentary | BMR × 1.200 | Desk job, little to no regular exercise |
| Light activity | BMR × 1.375 | 1–3 light workouts / week or active walking |
| Moderate activity | BMR × 1.550 | 3–5 moderate workouts / week |
| Very active | BMR × 1.725 | 6–7 hard workouts / week |
| Athletic | BMR × 1.900 | Daily intensive training or physical labor |
Citation: Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
Questo calcolatore ha scopo informativo e non costituisce consiglio medico. Consulta un medico o un nutrizionista prima di cambiamenti importanti alla dieta — vedi l’avvertenza medica.