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Understanding Your Daily Calorie Calculation

Your daily calorie target is calculated using the Mifflin-St Jeor equation, widely regarded by clinical dietitians and sports scientists as the most reliable formula for estimating Basal Metabolic Rate (BMR). Your BMR represents the minimum energy your body requires to perform basic physiological functions—such as breathing, cellular repair, and blood circulation—at rest.

Once your BMR is determined, an activity multiplier is applied to account for daily movement, exercise, and the thermic effect of food (TEF). This yields your Total Daily Energy Expenditure (TDEE). Adjusting your intake relative to your TDEE creates the necessary energy imbalance for weight management:

• Weight Loss (Caloric Deficit): Consuming 300–500 calories below your maintenance TDEE promotes steady fat loss of ~0.5kg per week without muscle breakdown.
• Maintenance: Eating equal to your TDEE preserves current weight and body composition.
• Muscle Gain (Caloric Surplus): Consuming 250–400 calories above maintenance fuels lean tissue synthesis when paired with progressive resistance training.

While calculating your target is step one, consistency in logging daily intake is what yields actual progress. With BiteCal's camera scanner, you can log full meal macros in seconds without looking up ingredients manually.