Spend Most Of The Day Sitting
(Bank Teller, Desk Job)

Spend A Good Part Of The Day On Your Feet (Teacher, Salesman)

Spend A Good Part Of The Day Doing Physical Activity (Waitress, Mailman)

Spend Most Of The Day Doing Heavy Physical Activity (Messanger, Capenter)

Now that the DCI Calculator has provided your TDEE (Total Daily Energy Expenditure). TDEE is the amount of calories you will consume in one day based on the information you have provided. You can now manipulate this by choosing to lose weight, maintain weight, or gain weight. Each option will display calories below based on your chosen goal. In order to lose weight (burn fat), you need to consume fewer calories than your body needs and vice versa, to build muscle you need to consume more calories than your TDEE, or daily caloric intake.

This calculator provides a foundation for numerous different lifestyle nutrition plans, which you can reference in Nutrition Essentials. From here you can calculate macronutrient breakdowns more tailored to your needs, or even just begin by tracking calories for the first couple of weeks. As we have discussed, your first step to tracking any part of your diet is knowing where your calories should be at.