BMR vs TDEE: What Each Number Means
BMR vs TDEE: BMR is the energy you burn at rest (1,395 kcal in our example), TDEE the whole day (2,103–2,642 kcal). See the gap and which one to eat.
Daniel Reyes · · 5 min readThe Calsa blog
Calorie counting, with the math shown, page 19
Daniel Reyes · · 5 min readCan You Gain Weight in a Calorie Deficit?
Can you gain weight in a calorie deficit? On the scale yes, as fat no. A kg of body weight is about 7,700 kcal, so one-day jumps are water or food.
Daniel Reyes · · 4 min readHow Many Calories Should I Eat to Lose Weight?
How many calories should I eat to lose weight? Maintenance minus 550 kcal for a 0.5 kg pace. See a table for four adults and where the floor takes over.
Daniel Reyes · · 7 min readHow to Calculate My TDEE by Hand, Step by Step
How to calculate my TDEE: put age, height and weight in the NASEM 2023 equation. A 36-year-old woman at 69.9 kg gets 2,278 kcal. Steps and a log check.
Daniel Reyes · · 6 min readMifflin-St Jeor BMR Calculator Formula vs Harris-Benedict
The Mifflin-St Jeor BMR calculator formula is 10 × kg + 6.25 × cm − 5 × age, then +5 (men) or −161 (women). See it side by side with Harris-Benedict.
Daniel Reyes · · 5 min readHow Many Calories Should a Woman Eat a Day?
How many calories should a woman eat a day? About 2,000 kcal per the NHS; US adult women range from 1,737 to 2,683 kcal by age and activity.
Daniel Reyes · · 5 min readHow Much of a Calorie Deficit to Lose Weight?
How much of a calorie deficit to lose weight? 275 to 550 kcal a day suits most adults. See the safe limits, a table by maintenance and when to adjust.
Daniel Reyes · · 7 min readCalorie Counting vs Intuitive Eating Diet: Which Fits You?
Calorie counting vs intuitive eating diet: counting is linked to weight lost, intuitive eating to fewer eating problems in 97 studies. See who fits.
Claire Donovan · · 4 min readCalorie Deficit Snacks Under 200 Calories
Calorie deficit snacks under 200 calories: 14 options from 49 to 188 kcal with portions in grams, plus six pairs and the foods that creep past 200.
Claire Donovan · · 5 min readHow to Keep a Food Journal You Will Actually Read Back
A food journal that works has five columns: time, food, grams, calories, a note. See a filled page and a 3-question weekly read-back.
Claire Donovan · · 6 min readHow Many Calories Do You Burn Sleeping?
How many calories do you burn sleeping? About 560 kcal in 8 hours at 70 kg, or 1 kcal per kg an hour. See a table for three body weights.
Daniel Reyes · · 4 min readEating Fast Food in a Calorie Deficit
Calorie deficit fast food counted from the chains' own menus: ten McDonald's and Chick-fil-A meals at 200–900 kcal and four Chipotle bowls at 355–905 kcal.
Claire Donovan · · 6 min read
