Understanding Calories
A calorie is a unit of energy. Your body needs calories to perform all functions from breathing to running. The key to weight management is understanding your energy balance.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including:
BMR (Basal Metabolic Rate): Calories burned at rest (60-70%)TEF (Thermic Effect of Food): Calories to digest food (10%)Activity: Exercise and daily movement (20-30%)Calorie Needs for Weight Goals
Weight Loss: Eat 500 calories below TDEE (lose ~1 lb/week)Maintenance: Eat at TDEE (maintain current weight)Weight Gain: Eat 500 calories above TDEE (gain ~1 lb/week)Activity Level Multipliers
Sedentary (office job, little exercise): BMR x 1.2Lightly active (1-3 days/week exercise): BMR x 1.375Moderately active (3-5 days/week): BMR x 1.55Very active (6-7 days/week): BMR x 1.725Extra active (athlete/physical job): BMR x 1.9Tips for Healthy Weight Loss
Don't go below 1,200 (women) or 1,500 (men) caloriesAim for 1-2 lbs/week loss maximumPrioritize protein (0.7-1g per lb of body weight)Eat plenty of fiber and vegetablesStay hydrated (often thirst mimics hunger)Don't completely eliminate any food groupMacronutrient Balance
A balanced diet typically includes:
Protein: 25-35% of caloriesCarbohydrates: 35-50% of caloriesFats: 20-35% of caloriesCalculate Your Calorie Needs
Use our free calorie calculator to find your exact daily calorie needs based on your age, weight, height, and activity level.