Step 1: Prepare Your Information
Measure Your Weight
Use a reliable scale and measure at the same time of day for consistency
Measure Your Height
Stand straight against a wall and measure from floor to top of head
Assess Your Activity
Be honest about your typical weekly exercise and daily activity level
Step 2: Enter Your Data
Personal Information
Enter your current weight, height, age, and gender accurately
Activity Level
Choose the activity level that best matches your weekly routine
Wellness Goal
Select your primary nutrition and wellness objective
Understanding Your Results
BMR (Base Metabolic Rate)
Calories your body needs at rest for basic functions
TDEE (Total Daily Energy)
Total calories needed including all daily activities
Goal Calories
Daily calorie target based on your wellness goal
Pro Tips for Best Results
- • Measure consistently: Use the same scale and measuring conditions each time
- • Be honest about activity: Overestimating can lead to inaccurate calorie targets
- • Track your progress: Monitor your results and adjust as needed
- • Focus on whole foods: Prioritize nutrient-dense foods over processed options
- • Stay hydrated: Drink plenty of water throughout the day
Controllable Risk Factors
These are factors you can manage through lifestyle choices:
- Poor dietary choices and processed food consumption
- Sedentary lifestyle and lack of physical activity
- Inadequate sleep and poor sleep quality
- Chronic stress and poor stress management
- Dehydration and insufficient water intake
Fixed Risk Factors
These factors require awareness and adaptation:
- Age (metabolism changes with age)
- Genetic factors affecting metabolism
- Hormonal changes (menopause, thyroid)
- Previous eating patterns and habits
Nutrition for Wellness
Focus on Whole Foods
Prioritize fruits, vegetables, lean proteins, and whole grains over processed foods
Mindful Eating
Eat slowly, savor your food, and pay attention to hunger and fullness cues
Stay Hydrated
Drink adequate water throughout the day to support metabolism and overall health
Lifestyle Habits
Regular Physical Activity
Aim for at least 150 minutes of moderate exercise per week
Quality Sleep
Get 7-9 hours of quality sleep nightly for optimal metabolism and recovery
Stress Management
Practice stress-reduction techniques like meditation, yoga, or deep breathing
Practical Implementation Tips
For Beginners
Start with small, sustainable changes. Focus on adding one healthy habit at a time rather than overhauling your entire lifestyle.
For Advanced Wellness
Focus on optimizing meal timing, nutrient density, and fine-tuning your approach based on your body's responses.
Before Calculating
- Use a reliable, calibrated scale for weight measurements
- Measure height without shoes, standing straight against a wall
- Be honest about your current activity level and lifestyle
- Consider your typical weekly routine, not just workout days
For Best Results
- Measure at the same time of day for consistency
- Track your progress over time, not just daily
- Adjust calculations based on your body's response
- Reassess every 4-6 weeks or after significant lifestyle changes
Important Considerations
- • Individual variation: These are estimates - your actual needs may vary by 10-20%
- • Activity tracking: Use fitness trackers or apps to better understand your daily activity
- • Body composition: Muscle mass affects metabolism more than weight alone
- • Hormonal factors: Consider menstrual cycle, stress, and sleep quality in your calculations
- • Seasonal changes: Adjust for weather, holidays, and lifestyle changes throughout the year
Consult a wellness professional if you experience:
- Difficulty achieving your nutrition goals despite consistent effort
- Unusual changes in appetite, energy, or weight
- Confusion about proper nutrition or meal planning
- Specific dietary restrictions or food allergies
- Previous eating disorders or disordered eating patterns
- Need for specialized nutrition for athletic performance
Types of Professionals to Consider:
Registered Dietitians (RD)
Licensed nutrition professionals who can provide personalized meal plans and nutrition counseling
Wellness Coaches
Certified professionals who help with lifestyle changes and sustainable wellness habits