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Understanding Calorie Calculations

BMR (Basal Metabolic Rate)

BMR represents the calories your body burns while resting, accounting for essential functions like breathing and circulation. Understanding your BMR is crucial for effective weight management.

TDEE (Total Daily Energy Expenditure)

TDEE combines your BMR with your activity level to determine total daily calorie burn. This number is essential for creating effective nutrition plans.

Essential Nutrition Guidelines

Macronutrients

A balanced diet typically consists of:

  • 45-65% Carbohydrates
  • 20-35% Fats
  • 10-35% Protein

Weight Management

Understanding calorie balance is key to weight management:

  • Weight Loss: Create a deficit of 500-1000 calories/day
  • Weight Maintenance: Match intake to TDEE
  • Weight Gain: Add 500 calories to TDEE

Understanding Activity Levels

Activity Level Definitions

  • Sedentary: Office work with little to no exercise
  • Light Activity: Light exercise 1-3 times per week
  • Moderate Activity: Moderate exercise 3-5 times per week
  • Very Active: Hard exercise 6-7 times per week
  • Extra Active: Very hard exercise/sports & physical job