Calorie Guide

1 Calorie (with a capital C) is equal to 1 kilocalorie (kcal). It is a unit of energy that measures how much fuel food provides for the body. We use this energy for everything from basic functions like breathing and digestion to movement and exercise. If we eat more Calories than we need, the extra is stored for later, usually as body fat. If we eat fewer than we use, the body taps into its stored energy to keep running. Calories are what fuel our bodies, and managing our Daily Calorie Budget effectively ensures we have enough energy to stay active, support overall health, and feel our best.

Daily Calorie Budget

A Daily Calorie Budget is the total number of Calories we have to "spend" each day based on our body's needs. Just like managing money, balancing our intake ensures we get enough energy to stay active and healthy without overspending and storing excess as fat. Adjusting our budget by eating less for fat loss or more for muscle gain helps us reach our goals while keeping our bodies fueled and functioning well.

To estimate your Daily Calorie Budget to maintain your weight use the following formula:

If using kilograms (kg): Multiply your weight by 40

Example: 60 kg × 40 = 2,400 Calories/day

If using pounds (lb): Multiply your weight by 18

Example: 132 lb × 18 ≈ 2,400 Calories/day

Once you have your maintenance Calories, adjust based on your goal:

For fat loss: Reduce by 10% → 2,160 Calories/day
For muscle gain: Increase by 10% → 2,640 Calories/day

This formula provides a general estimate, and adjustments may be needed based on individual metabolism and activity levels.