Body Composition & Nutrition

CALORIE
CALCULATOR

Navy Body Fat · Mifflin-St Jeor TDEE · LBM Protein Scaling

Biometric data
Structure
Navy Measurements
Measure neck at narrowest point. Waist at navel level. Female formula requires hip measurement at widest point.
Analysis Output
Body Fat % —
Lean Body Mass —
BMR —
Maintenance (TDEE) —
Protein (Build) —
Carbs (Fuel) —
Fats (Hormones) —
Protocols
Calorie & Macro Protocols
Objective kcal / Day Protein Effect
Enter biometric data above to generate protocols.
Methodology
System Architecture

1. Basal Metabolic Rate

Uses the Mifflin-St Jeor Equation — current gold standard for metabolic estimation:

BMR (♂) = (10×W) + (6.25×H) − (5×A) + 5 BMR (♀) = (10×W) + (6.25×H) − (5×A) − 161

2. TDEE Calculation

Activity multiplier applied to BMR to account for the Thermogenic Effect of Activity:

  • Sedentary → BMR × 1.2
  • Moderate → BMR × 1.55
  • Athlete → BMR × 1.9

3. Protein — Lean Mass Logic

Protein dosed from Lean Body Mass (not total weight) to remove fat as a variable:

Target = LBM (kg) × 2.2 g/kg

4. Phase Differentials

Lean Bulk: +10% surplus for muscle synthesis.

Lean Cut: −15% deficit. Protein raised to 2.4g/LBM to preserve strength output during deficit.

[ Medical Disclaimer ] — Estimates based on statistical averages (Mifflin-St Jeor, 1990). Variables such as TEF and NEAT introduce individual margins of error. For informational purposes only. Consult a medical professional before beginning any high-intensity or restrictive protocol.
Reference
Glossary
  • BMR — Calories burned at complete rest to sustain vital functions.
  • TDEE — Total daily calories burned including all physical activity.
  • Lean Body Mass — Total bodyweight minus fat mass. Basis for protein targets.
  • Navy Formula — Body fat estimation via circumference measurements (US DoD, 1984).
  • TEF — Thermic Effect of Food; ~10% of total calories burned during digestion.
  • NEAT — Non-Exercise Activity Thermogenesis; incidental movement calories.
  • Mifflin-St Jeor — BMR equation with the highest accuracy in clinical validation studies.
Macronutrient Distribution

Recommended intake ranges for athletic performance. Calisthenics athletes bias toward higher protein with moderate carbohydrates.

Protein 10–35% Carbs 45–65% Fats 20–35%

A 3,500 kcal deficit ≈ 0.45 kg of fat lost. Safe sustainable deficit: 500–750 kcal/day. Focus on whole food sources (>80% of intake). Keep dietary cholesterol below 300mg/day.

Pro Tip — Calisthenics
Maintain BMI 21–23.5 for the optimal muscle-to-weight ratio. Every unnecessary kg raises the effective difficulty of every skill by ~2–3%.