Our calculator is based on the Katch-Macardle model. It's usually the most accurate because it accounts for body composition (many others only use height, age, and weight).
Your body has a certain number of calories that it burns by simply living. If you were lying in a coma all day, this is the amount of energy your body requires to maintain homeostasis, called your Basal Metabolic Rate (BMR).
Since we live in a universe where there are laws of thermodynamics, when you move, take action, and attack average, your body uses fuel. The energy needed for this living life thing is called Total Daily Energy Expenditure (TDEE).
There is the energy required for digesting and utilizing food, called the Thermic Effect of Food (TEF), but this is built into the calculations, so no need to worry it.
To transform your body, you need to focus on the balancing the energy in your food with your activity and overall goal.
If you want to lose weight, you need to burn more energy than you consume. To maintain weight, eat the same. To gain weight, eat more. This is a simple energy balance and an unchangeable law of thermodynamics.
The actual Katch-Macardle equation looks like the following:
BMR = 370 + (21.6 x LM)
TDEE = BMR x activity multiplier x fitness goal multiplier.
Your activity multiplier accounts for how often you exercise and move around. The more active, the more calories needed, so the higher the multiplier.
The fitness goal multiplier accounts for whether you want to lose, maintain, or gain weight.
We added in the breakdown for your macronutrients too, with a focus on a high protein, high carbohydrate diet
, which is critical for helping maintain or grow muscle mass and getting you leaner and stronger.
By properly using the calculator, tracking your progress, making any necessary adjustments, and staying consistent, you will meet your goals.