Calculate Calories

What’s Included When Calculating Your Calories

When calculating your daily calories, it’s about more than just workouts — it’s about understanding how your whole body burns energy.

Your calorie needs come from four key areas:

1. Basal Metabolic Rate (BMR) – calories your body burns at rest to keep you alive (breathing, digestion, circulation, etc.).

2. Non-Exercise Activity (NEAT) – movement outside of workouts like walking, cleaning, or fidgeting.

3. Exercise Activity (EAT) – calories burned through intentional exercise like strength training or cardio.

4. Thermic Effect of Food (TEF) – the small energy boost your body uses to digest and process meals.

Together, these make up your total daily energy expenditure (TDEE) — the foundation for setting calories for fat loss, maintenance, or muscle gain.

What You’ll Receive:

• Your custom daily calorie target (for your specific goal)

• Personalized protein, carb, and fat macros

• Breakdown of how your calorie needs were calculated

• Guidance on adjusting calories based on results

• Tips to increase metabolism naturally through food and movement