A Complete Guide to Calorie Counting for Fitness

By Dr. Sarah Chen · Nutrition · Published 2025-07-20

Everything you need to know about calories, TDEE and how to adjust intake for your goals.

What Are Calories?

Calories are units of energy. Your body needs a certain number each day to function — this is your Total Daily Energy Expenditure (TDEE).

How to Calculate TDEE

  • Calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict equation
  • Multiply by your activity factor
    • Activity LevelFactor
    Sedentary1.2
    Light activity1.375
    Moderate activity1.55
    Very active1.725
    Extra active1.9

    Adjusting for Goals

  • Fat loss: Eat 300-500 kcal below TDEE
  • Maintenance: Eat at TDEE
  • Muscle gain: Eat 200-400 kcal above TDEE

    • Tracking Tips

  • Use a food scale for accuracy
  • Track consistently for at least 2 weeks
  • Adjust based on weekly weight trends, not daily fluctuations