Calorie Calculator

Sedentary (little or no exercise)

• Office job, desk-based most of the day.
• Doesn’t work out regularly.
• Only light movement (walking to the car, around the house).
• Less than 5,000 steps per day.

Example: IT worker who drives to work, sits 8 hrs, then goes home to watch TV.

Lightly Active (light exercise 1–3 days/week)

• Mostly a sedentary job, but exercises a little.
• Walks or does light workouts 1–3x/week.
• 5,000 to 7,500 steps per day.

Example: A Teacher who walks around the school, goes to the gym twice a week.

Moderately Active (moderate exercise 3–5 days/week)

• Regular structured exercise most days.
• Active lifestyle but not physically demanding job.
• 7,500 to 10,000 steps per day.

Example: Someone with a 9–5 office job who lifts weights 4x/week and walks 8–10k steps daily.

Very Active (hard exercise 6–7 days/week)

• Trains intensely nearly every day.
• May have a physically active job.
• 10,000 to 12,500 steps per day.

Example: Construction worker who also runs or lifts weights 5–6x/week.

Super Active (very hard exercise or physical job)

• An extremely demanding job and hard training.
• High total daily energy expenditure.
• 12,500 steps per day.

Example: Soldier, firefighter, or labourer training hard almost every day on top of their job.

Rule of thumb:
If you are unsure, pick the lower category. Most people overestimate activity levels, which leads to eating more calories than they burn.

Understanding Calorie Expenditure, Deficits, and Surpluses: A Comprehensive Guide

In the realm of health and fitness, understanding how your body uses energy is crucial. Whether you’re aiming to lose fat, gain muscle, or maintain your current physique, grasping the concepts of calorie expenditure, deficits, and surpluses can make all the difference.

What Are Calories?

Calories are units of energy. They measure the amount of energy your body receives from the foods and drinks you consume. This energy fuels everything from your heartbeat to your workouts.

Total Daily Energy Expenditure (TDEE)

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. It’s composed of:

• Basal Metabolic Rate (BMR): The energy your body needs at rest to maintain vital functions like breathing and circulation.
• Thermic Effect of Food (TEF): The energy used to digest, absorb, and metabolise food.
• Physical Activity: The energy expended during movement, including exercise and daily activities.

Calculating your TDEE provides a baseline for determining how many calories you need to maintain your current weight.

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate, or BMR, is the number of calories your body needs just to stay alive — even if you were to lie in bed all day and do absolutely nothing. It covers the energy required for basic functions like breathing, circulating blood, regulating body temperature, and keeping your organs ticking over.

Think of BMR as the bare minimum energy your body needs to survive.

It’s influenced by a few key factors:

• Age – BMR tends to slow down as we get older.
• Sex – Men typically have a higher BMR due to more muscle mass.
• Body weight and composition – More muscle means a higher BMR; more fat tends to lower it slightly.
• Genetics – Some people naturally burn more calories at rest.

For example, someone with a BMR of 1,700 calories would burn that amount even on a complete rest day, with zero movement.

Knowing your BMR is the starting point for calculating your TDEE (Total Daily Energy Expenditure) — which factors in physical activity on top of your resting needs.

If you’re aiming to lose fat, you’d eat slightly below your TDEE (but still above your BMR). If you’re building muscle, you’d eat in a small surplus above TDEE.

Calorie Deficit: The Key to Fat Loss

A calorie deficit occurs when you consume fewer calories than your body expends. This forces your body to tap into stored energy reserves, primarily fat, leading to weight loss.

How to Create a Calorie Deficit

To lose approximately 0.45 kg (1 pound) per week, you need a daily deficit of about 500 calories, equating to a weekly deficit of 3,500 calories. This can be achieved through:

• Dietary Adjustments: Reducing portion sizes or choosing lower-calorie foods.
• Increased Physical Activity: Incorporating more movement into your day, such as walking, cycling, or structured exercise routines.

It’s essential to approach deficits cautiously. Extremely low-calorie diets can lead to nutrient deficiencies, decreased metabolism, and other health issues. Consulting with a healthcare professional or registered dietitian is advisable before making significant dietary changes.

Calorie Surplus: Building Muscle and Gaining Weight

Conversely, a calorie surplus occurs when you consume more calories than your body needs. This excess energy is stored, leading to weight gain. For individuals aiming to build muscle, a controlled surplus, combined with resistance training, can promote muscle growth.

However, it’s crucial to monitor the surplus to prevent excessive fat gain. A modest surplus of 250–500 calories per day is often recommended for lean muscle development.

Maintenance Calories: Striking the Balance

Maintenance calories refer to the number of calories you need to consume to maintain your current weight. This is essentially your TDEE. By understanding your maintenance level, you can make informed decisions about adjusting your intake for weight loss or gain.

Factors Influencing Caloric Needs

Several factors affect your caloric requirements:

• Age: Metabolic rate generally decreases with age.
• Sex: Males typically have higher muscle mass, leading to higher caloric needs.
• Body Composition: More muscle mass increases BMR.
• Activity Level: More active individuals require more calories.
• Health Status: Certain medical conditions can influence metabolism.

Using the Maintenance Calorie Calculator

Our Maintenance Calorie Calculator is a valuable tool to estimate your TDEE. By inputting your age, sex, weight, height, and activity level, you can determine your maintenance calories, helping you set realistic goals for weight management.

Practical Tips for Managing Caloric Intake

• Track Your Intake: Use apps or food diaries to monitor what you eat.
• Plan Meals: Preparing meals in advance can help control portions and prevent impulsive eating.
• Stay Active: Incorporate regular physical activity into your routine.
• Stay Hydrated: Sometimes, thirst is mistaken for hunger.
• Seek Support: Working with professionals can provide guidance tailored to your needs.

Conclusion

Understanding calorie expenditure, deficits, and surpluses is fundamental to achieving your health and fitness goals. By utilising tools like our Maintenance Calorie Calculator and implementing informed strategies, you can navigate your journey with confidence and clarity.