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Why Nutrition is 80% of Your Fitness Success

No matter your fitness goals—fat loss, muscle gain, or boosting energy—your results depend heavily on what you eat. Learn how proper nutrition complements your workouts and improves overall well-being.

Unlock Your Daily Calorie Code

Your body burns calories every day just to stay alive and perform daily tasks like walking, working, and even sleeping. To understand how many calories you need per day, follow these steps:

1. Calculate Your BMR (Basal Metabolic Rate)

BMR is the number of calories your body needs at rest. It depends on your age, gender, weight, and height.

You can use this formula (Mifflin-St Jeor Equation):

  • For men:
    BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (y) + 5

  • For women:
    BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (y) − 161

2. Multiply by Your Activity Level

Now, multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE):

Activity LevelMultiply BMR byDescription
Sedentary (little or no exercise)1.2Desk job or very inactive
Lightly active (1–3 days/week)1.375Light exercise or sports
Moderately active (3–5 days/week)1.55Regular exercise
Very active (6–7 days/week)1.725Intense daily exercise
Super active (twice a day or heavy work)1.9Athlete or intense labor

3. Adjust for Your Goal

  • To maintain your weight: Eat your TDEE calories

  • To lose weight: Eat 300–500 fewer calories than your TDEE

  • To gain muscle: Eat 300–500 more calories than your TDEE

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