Understanding Your Calorie Needs

A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, as well as the energy they use in physical activity. Understanding your calorie needs is the first step towards achieving your weight management goals, whether it's losing, gaining, or maintaining your current weight.

What is Basal Metabolic Rate (BMR)?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic, life-sustaining functions, such as breathing, circulation, nutrient processing, and cell production. It's the energy your body would burn if you were to rest for 24 hours. Our calculator uses the Mifflin-St Jeor equation to estimate your BMR, which is considered more accurate than the older Harris-Benedict equation.

• For Men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (y) + 5
• For Women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (y) - 161

What is TDEE (Total Daily Energy Expenditure)?

While BMR is the baseline, you burn more calories throughout the day. Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including all activities. It's calculated by multiplying your BMR by an activity multiplier. The result is the number of calories you need to consume to maintain your current weight.

Using Calories for Your Goals

• Weight Loss: To lose weight, you need to be in a calorie deficit, meaning you consume fewer calories than your TDEE. A sustainable deficit is typically 250-500 calories per day, which leads to a loss of about 0.5-1 lb (0.25-0.5 kg) per week.
• Weight Gain: To gain weight, you need to be in a calorie surplus, meaning you consume more calories than your TDEE. A surplus of 250-500 calories per day is often recommended for steady muscle gain or weight gain.
• Maintenance: To maintain your current weight, you should aim to consume roughly the same number of calories as your TDEE.