Daily Calorie Needs

Your daily calorie needs depend on your Basal Metabolic Rate (BMR) and activity level. While BMR shows the amount of calories your body burns at rest, your Total Daily Energy Expenditure (TDEE) also includes your physical activities. If you want to lose weight, you should consume 10-20% fewer calories than your TDEE (300-500 calorie deficit per day). If you want to gain weight, you should consume 10-20% more calories than your TDEE. To maintain your weight, you should consume calories equal to your TDEE. Not only the amount of calories but also the quality of calories is important. Balancing protein, carbohydrate, and fat ratios and getting vitamins and minerals are the cornerstones of healthy nutrition. Make sustainable changes instead of sudden and extreme restrictions. Consulting a dietitian to create a personalized nutrition plan helps you achieve your goals in a healthy way.