Calorie Calculator

What is BMR (Basal Metabolic Rate)?

BMR stands for Basal Metabolic Rate. It represents the number of calories your body requires to perform basic, life-sustaining functions while at complete rest. These functions include breathing, blood circulation, cell production, and brain function.

Your BMR typically accounts for 60% to 75% of your total daily energy expenditure. Factors such as age, gender, height, weight, and muscle mass influence your BMR. More muscle mass results in a higher BMR, which is why strength training is highly effective for long-term weight management.

What is TDEE and How Activity Affects It

TDEE stands for Total Daily Energy Expenditure, which is the total number of calories you burn in a day when physical activity is factored in. To calculate TDEE, your BMR is multiplied by an activity multiplier.

Your activity level plays a massive role. A person with a sedentary desk job burns significantly fewer calories than a construction worker or an athlete. Increasing your non-exercise activity thermogenesis (NEAT), like taking the stairs or walking, is a simple way to boost your TDEE.

Calorie Deficit, Surplus, and Maintenance

To manage your weight, you must adjust your caloric intake relative to your TDEE:

• Fat Loss (Calorie Deficit): To lose weight, you must consume fewer calories than you burn. A deficit of about 500 calories per day typically leads to a healthy weight loss of about 1 lb (0.5 kg) per week.
• Muscle Gain (Calorie Surplus): To build muscle effectively, your body needs extra energy. A slight surplus of 200-300 calories per day, combined with resistance training, is optimal.
• Maintain Weight (Maintenance): If your goal is to stay at your current weight, you should consume roughly the same number of calories as your TDEE.

Macronutrients (Macros) Basics

Calories come from three primary macronutrients, each serving unique functions in the body: