Plain-English guides to the numbers behind nutrition and fitness planning.
A 500-calorie daily deficit tracks to roughly one pound of loss per week, but the actual intake that creates it varies widely by size and activity level. See the numbers broken down by goal.
Read →A calorie deficit is the gap between calories consumed and calories burned. A 500-calorie daily deficit typically produces around one pound of loss per week. How to calculate yours from your TDEE.
Read →Counting macros means setting daily gram targets for protein, carbs and fat instead of just a calorie total. The 4-4-9 rule (4 cal/g for protein and carbs, 9 cal/g for fat) converts between the two.
Read →TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, exercise included. Eat below it to lose, at it to maintain, above it to gain.
Read →Most active adults do better at 0.7 to 1 gram per pound of body weight rather than the basic RDA (0.36 g/lb), which was set for sedentary people. Targets by goal, plus a quick calculation method.
Read →For most adults above 5 feet and for essentially all men, 1,200 calories falls short of meeting basic nutritional needs sustainably. When it might apply, and what the alternatives are.
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