Calorie, Metabolism & Kitchen Measurement Guides
Clear, practical explanations of resting metabolism, total daily energy expenditure, and South Asian home-cooked portion math—written for adults and readable with or without JavaScript.
Complete Guides
1. BMR vs. TDEE: What Each Estimate Measures (and Why Confusing Them Stalls Progress)
Learn the four components of daily energy expenditure (BMR/REE, NEAT, TEF, and EAT), why Mifflin–St Jeor measures resting energy while TDEE scales for full-day movement, and how both numbers work together for weight maintenance.
2. How to Choose an Activity Level When Your Week Includes Desk Work, Walking, and Exercise
Most office workers who go to the gym 3 times a week overestimate their activity multiplier. Use our 168-hour weekly time-budget audit, step-count cross-check, and Pakistani weekday/weekend scenarios to pick the right tier.
3. How to Estimate Calories in Homemade Roti Using Weighed Ingredients, Portions, and Optional Ghee
Why generic food-tracking app entries for “1 chapati” can be off by 100% or more. Learn the dry-flour batch method using USDA FoodData Central laboratory values for whole-grain wheat flour (340 kcal/100g) and anhydrous butter oil / ghee (876 kcal/100g).
Companion Interactive Calculators
Daily Calorie Calculator (TDEE)
Combined daily maintenance calories, resting calories, and adult BMI in one step.
Adult BMI Calculator
Weight-to-height screening for adults aged 20+ using CDC categories.
Mifflin–St Jeor BMR Calculator
Standalone resting energy expenditure formula with step-by-step arithmetic.
Want to see how we verify every formula and source on Portion Meter? Read our Editorial Methodology, or browse all twelve calculators.