Knowledge Base
How does Calorie Counting work?
Weight management is fundamentally based on the law of thermodynamics. To lose weight, you must be in a caloric deficit (eating fewer calories than you burn). To gain weight, you must be in a caloric surplus (eating more calories than you burn).
Why do Macronutrients (Macros) matter?
While total calories dictate how much weight you lose or gain, your macronutrients dictate what kind of weight it is.
- Protein (4 kcal per gram): Essential for retaining and building muscle mass. It is also highly satiating, keeping you full longer.
- Fats (9 kcal per gram): Crucial for hormonal balance, brain function, and nutrient absorption.
- Carbohydrates (4 kcal per gram): The body's preferred and most efficient energy source, especially for intense physical activity.
Safe Weight Loss Limits
Clinical guidelines recommend losing no more than 0.5 kg to 1 kg per week. Dropping your calories too low can result in muscle loss, nutrient deficiencies, and metabolic adaptation (where your body slows down its metabolism to conserve energy). This calculator enforces a safe minimum calorie floor of 1200 kcal for women and 1500 kcal for men.