Our Methodology.
The Science of BMR.
At the core of Diet Planner Pro is the Mifflin-St Jeor Equation. Published in 1990, it remains the industry standard for estimating Basal Metabolic Rate (BMR) in healthy adults. Unlike older formulas like Harris-Benedict, Mifflin-St Jeor was developed using modern population data and has been validated as more accurate for today's lifestyle.
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Macro Distribution.
We follow the Acceptable Macronutrient Distribution Ranges (AMDR) established by the Institute of Medicine, tailored for fitness enthusiasts.
- Protein: Set at 1.8g to 2.2g per kg of body weight to support muscle protein synthesis and recovery.
- Fats: Calculated at 20-30% of total daily energy to ensure hormonal health and vitamin absorption.
- Carbohydrates: The remaining caloric budget is allocated to carbs to fuel high-intensity workouts and brain function.
Activity Multipliers.
To calculate Total Daily Energy Expenditure (TDEE), we apply Physical Activity Level (PAL) multipliers to your BMR. These factors range from 1.2 for sedentary individuals to 1.9 for elite athletes. We further refine this by accounting for your workout frequency and duration to ensure you aren't under-fueling during high-volume training phases.
Frequently Asked Questions.
How accurate are the results?
While Mifflin-St Jeor is highly accurate for most, individual metabolism varies. Use these results as a starting point and adjust based on your real-world progress over 2-4 weeks.
What is TDEE vs BMR?
BMR is what you burn at rest (comatose). TDEE includes BMR plus all physical movement, including walking, working, and intense gym sessions.
Why is my protein so high?
For active individuals, higher protein (1.8g-2.2g/kg) is essential for muscle sparing during fat loss and synthesis during muscle gain phases.
Should I count calories every day?
Consistency is key. We recommend tracking for at least 30 days to calibrate your portion sizes and understand your nutritional habits.
Scientific References.
- [1] Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990.
- [2] Helms ER, et al. "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." J Int Soc Sports Nutr. 2014.
- [3] Thomas DT, et al. "Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance." J Acad Nutr Diet. 2016.
Disclaimer.
Diet Planner Pro provides nutritional estimates for informational purposes only. We are not medical professionals. Always consult with a doctor or registered dietitian before starting a new diet or exercise program, especially if you have underlying health conditions.