To calculate your TDEE (Total Daily Energy Expenditure), multiply your BMR by your PAL (Physical Activity Level). This estimates the total calories your body burns each day through normal activities and exercise. Knowing these values helps you adjust calorie intake based on your fitness goals.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform essential functions while at rest, such as breathing, circulation, and maintaining body temperature. A widely used method for estimating BMR is the Mifflin-St. Jeor equation, which considers weight, height, age, and gender.
Learn more about BMR.
Calorie Vibe’s calorie targets, nutritional goals, and meal plan recommendations are personalized based on each individual’s gender, health condition, and stage of life.
Calorie Vibe’s calorie targets are based on your BMR (Basal Metabolic Rate) combined with a calorie deficit. To support healthy and sustainable weight loss, we recommend a calorie deficit range of 150–500 calories per day. This approach helps users stay satisfied while steadily working toward their weight loss goals.
Learn more about Calorie Deficit.
This meal plan follows a macronutrient ratio of 50% carbohydrates, 30% protein, and 20% fat. It is based on general nutrition recommendations from the USDA and WHO.
This meal plan follows a macronutrient ratio of 10% carbohydrates, 40% protein, and 50% fat. It is a very low-carb, high-protein approach.
This approach follows a macronutrient balance similar to a standard diet (50% carbohydrates, 30% protein, and 20% fat) while excluding meat and fish.
This approach follows a macronutrient balance similar to a standard diet (50% carbohydrates, 30% protein, and 20% fat) while avoiding processed foods and added sugars.
This approach follows a macronutrient distribution of 45% carbohydrates, 20% protein, and 35% fat, similar to a balanced diet but with a greater emphasis on healthy fats. It also limits red meat and prioritizes plant-based meals.
This approach follows a macronutrient balance similar to a standard diet (50% carbohydrates, 30% protein, and 20% fat) while excluding all animal-based foods.
A regular diet is a balanced eating pattern that includes all major food groups and provides adequate nutrition. It is recommended to limit processed and high-sugar foods while increasing water intake. Following consistent, balanced eating habits can support weight management and overall health.
Menu 211 builds on the rules from Harvard University’s Healthy Eating Plate guidebook published in 2020. The name “211” says all the rules you need to follow: divide each meal into four equal portions, of which 2 are vegetables, 1 part is protein, and 1 part is starch.
Increasing your protein intake may support weight loss by helping regulate appetite-related hormones and keeping you feeling fuller for longer, among other benefits. Learn more.
Sugar intake can affect insulin levels in the blood. Insulin is released in response to glucose and plays a key role in how the body stores energy and regulates fat accumulation. Learn more.
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