Bridging Wellness Macronutrient Calculator
Explanation of Macronutrient Calculation Methods
Mifflin-St. Jeor Formula
The Mifflin-St. Jeor Formula is considered one of the most accurate formulas for the average adult population. It estimates how many calories your body burns at rest (Basal Metabolic Rate or BMR) using your weight, height, age, and sex. This method is commonly used for general fat loss, maintenance, and healthy weight gain recommendations.
This formula tends to work best for everyday individuals ranging from sedentary to moderately active lifestyles because it provides realistic calorie estimations without heavily overestimating energy needs.
Harris-Benedict Formula
The Harris-Benedict Formula is one of the oldest calorie estimation equations and is still widely used today. It calculates BMR using body weight, height, age, and sex before adjusting calories according to activity level.
This method can sometimes estimate slightly higher calorie needs, particularly for active individuals. Because of this, it can be useful for people with physically demanding jobs, higher activity levels, or individuals struggling to gain weight.
Katch-McArdle Formula
The Katch-McArdle Formula uses lean body mass rather than total body weight. Because muscle tissue burns more calories than body fat, this formula is extremely useful for athletic individuals or people with lower body fat percentages.
This method is generally best for athletes, strength trainees, bodybuilders, and highly active individuals because it provides calorie recommendations based on metabolically active tissue.
Your final calorie recommendation is adjusted using your selected activity level and your chosen goal of weight loss, maintenance, or weight gain. Protein, carbohydrate, and fat recommendations are then calculated to help support recovery, energy, muscle maintenance, and overall wellness.