Tools & Utilities

How to Interpret Your Results

The values calculated show how many calories your body needs in different situations. Here’s how to use these metrics:

BMR (Basal Metabolic Rate)

This represents the minimum energy your body needs at rest. It’s the foundation for all calculations. Avoid eating below this number for long periods.

Maintenance Calories

This is the average number of calories needed to maintain your current weight, based on your activity level.

Calorie Deficit (for weight loss)

By eating fewer calories than your maintenance, you create a deficit that leads to weight loss.

• Small deficit: recommended for slow and sustainable progress.
• Moderate deficit: balanced between results and overall health.
• Aggressive deficit: can bring faster results but should be used with caution.

Calorie Surplus (for weight/muscle gain)

Eating more calories than your maintenance supports muscle growth and weight gain. Focus on nutrient-dense foods and combine with strength training.

How to Apply in Practice

• Define your goal: maintain, lose, or gain weight.
• Use the calorie value that matches your goal as your daily reference.
• Distribute your calories among proteins, carbohydrates, and healthy fats.
• Adjust your diet over time and remember: consistency matters more than speed.

Whenever possible, seek guidance from a nutritionist to personalize your plan.