Practical guide
Pace, sleep, BMR, TDEE and calories — how should estimates be read?
Health calculators describe mathematics and statistical equations, not health status. Treat a result as a reference for observation, never a diagnosis or individual recommendation.
Pace and sleep windows measure time
Running pace is average time per kilometre and does not show elevation or intensity changes. The sleep planner subtracts entered latency and awakenings from time in bed; it does not measure sleep or quality or assume fixed cycles.
Use the same measurement method for comparisons and do not draw medical conclusions from one result.
BMR, TDEE and intake answer different questions
BMR estimates resting expenditure with Mifflin–St Jeor; TDEE compares PAL scenarios. The calorie-needs tool compares entered food energy with estimated maintenance. It does not generate a diet target or an automatic weight-loss adjustment.
Each layer increases uncertainty. Body composition, illness, medication, pregnancy and actual activity can materially change needs.
Interpret estimates safely
Do not use the result as a minimum food intake or weight-loss plan without individual assessment. Seek professional help for eating disorders, illness or special needs.
Long-term observations of weight, wellbeing and performance are more informative than the apparent precision of one number.
Frequently asked questions
What does this guide explain about “Pace and sleep windows measure time”?
Running pace is average time per kilometre and does not show elevation or intensity changes. The sleep planner subtracts entered latency and awakenings from time in bed; it does not measure sleep or quality or assume fixed cycles. Use the same measurement method for comparisons and do not draw medical conclusions from one result.
What does this guide explain about “BMR, TDEE and intake answer different questions”?
BMR estimates resting expenditure with Mifflin–St Jeor; TDEE compares PAL scenarios. The calorie-needs tool compares entered food energy with estimated maintenance. It does not generate a diet target or an automatic weight-loss adjustment. Each layer increases uncertainty. Body composition, illness, medication, pregnancy and actual activity can materially change needs.
What does this guide explain about “Interpret estimates safely”?
Do not use the result as a minimum food intake or weight-loss plan without individual assessment. Seek professional help for eating disorders, illness or special needs. Long-term observations of weight, wellbeing and performance are more informative than the apparent precision of one number.
Calculators covered by this guide
Running pace calculator
Solve for pace, time or distance and inspect cumulative race splits.
Sleep planner — bedtime and wake time
Plan bedtime or wake time with sleep-latency and awakening assumptions.
Calorie needs and intake comparison
Compare entered food energy with estimated maintenance, without prescribing a diet.
TDEE calculator — activity scenarios
Compare how activity assumptions change an illustrative TDEE estimate.
BMR calculator — resting energy estimate
Estimate resting energy separately from full-day food requirements.