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    🔥 Energy Expenditure

    Formula (female): BMR = 10×weight + 6.25×height – 5×age – 161
    TDEE = BMR × activity factor. Adjust intake to build muscle or lose fat.

    🧬 Body Fat % Estimate

    Formula: U.S. Navy circumference method (female)
    Requires waist, hip, neck & height (cm). Athletic women often sit at 18%–24% for visible definition.

    📏 Waist‑to‑Hip Ratio (WHR)

    Formula: waist ÷ hip
    Ideal athletic range for women ~0.70–0.80; ≥0.85 signals central obesity risk.

    📐 Body Mass Index (BMI)

    Formula: weight(kg) ÷ height²(m²)
    BMI may read higher for muscular women; always interpret with body fat %.

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