Calorie Calculator

1. Basal Metabolic Rate (BMR): The energy your body needs to maintain basic functions at rest, like breathing and circulation.
2. Total Daily Energy Expenditure (TDEE): Your BMR multiplied by an activity factor based on your exercise level.
3. Goal Adjustment: Calories added or subtracted based on whether you want to gain, maintain, or lose weight.

• For weight loss, consume fewer calories than your TDEE (usually 500 calories less per day to lose about 1 pound per week).
• For weight maintenance, consume calories equal to your TDEE.
• For weight gain, consume more calories than your TDEE (usually 500 calories more per day to gain about 1 pound per week).

Macronutrients are the three main components of our diet that provide calories:

• Protein (4 calories/g): Essential for muscle repair and growth, immune function, and enzyme production.
• Carbohydrates (4 calories/g): Your body's preferred energy source, especially for high-intensity activities.
• Fat (9 calories/g): Important for hormone production, cell membrane integrity, and vitamin absorption.

• Remember that these calculations provide estimates. Your actual needs may vary based on genetics, metabolism, and other factors.
• Focus on nutrient-dense foods regardless of your calorie target.
• Adjust as needed based on your results over time. If you're not seeing the desired changes, gradually modify your intake.
• For optimal health, combine your calorie plan with regular physical activity, adequate hydration, and sufficient sleep.
• Consider consulting with a registered dietitian for personalized guidance, especially if you have specific health concerns or dietary requirements.