Weight loss is fundamentally math. Calculate your Basal Metabolic Rate (BMR) to find your maintenance calories. BMR is the minimum number of calories you need just to exist, it’s different from BMI. After calculating your BMR using the provided gender-specific formula, multiply it by an activity factor (1.2 to 1.725). To lose weight, subtract 500-600 calories from this total; to gain weight, add 500-600. Keep it simple and use these calculations to achieve your goals! 📊💡 Message us to help you