Understanding Calories and Your Daily Needs with Overreach

What Are Calories?

Calories are a unit of measurement used to quantify the amount of energy that food and drink provide to our bodies. Just as fuel powers a car, calories fuel our bodies, enabling us to perform everyday activities—from breathing and thinking to exercising and more. The calories we consume come from macronutrients found in our food: carbohydrates, proteins, and fats.

Calculating Your Daily Caloric Needs

Determining how many calories you need each day involves understanding your Basal Metabolic Rate (BMR) and your level of physical activity. Your BMR is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing and maintaining body temperature. Factors like age, sex, weight, and height influence your BMR.

To calculate your Total Daily Energy Expenditure (TDEE), which is the total number of calories you need to maintain your current weight, you add the calories burned through physical activity to your BMR. Here's a simplified formula:

1. Calculate BMR:

   • For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

   • For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

2. Determine Activity Level:

   • Sedentary (little to no exercise): BMR x 1.2

   • Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

   • Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

   • Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

   • Extra active (very hard exercise/physical job): BMR x 1.9

3. Calculate TDEE: Multiply your BMR by the activity level factor.

How Overreach Calculates Your Calories

With Overreach, calculating your daily caloric needs is effortless. Our app simplifies this process by asking you a few key questions:

1. Personal Information: Enter your age, sex, weight, and height.

2. Activity Level: Select your typical daily activity level from a list of options.

3. Goals: Choose your fitness goals, whether it's weight loss, maintenance, or muscle gain.

Based on your responses, Overreach will use the BMR and TDEE formulas to calculate your daily caloric needs. The app then provides you with a tailored nutrition plan that aligns with your fitness goals, making it easier to stay on track and achieve the results you desire.

By leveraging Overreach’s smart tracking and personalized recommendations, you can take the guesswork out of your nutrition and focus on what matters most—staying healthy and reaching your fitness milestones.