Question 1

What is BMR and how is it calculated?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest — breathing, circulation, cell production, etc. This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate for most people. The formulas are: Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.

Question 2

What is TDEE?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for your activity level. It is calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active). Your TDEE is your maintenance calorie level — eating at this level, your weight stays the same.

Question 3

How many calories should I eat to lose weight?

Accepted Answer

A deficit of 500 calories per day below TDEE is a common target that produces approximately 1 pound of fat loss per week (3,500 calorie deficit = ~1 lb). A 1,000 calorie daily deficit is more aggressive (~2 lbs/week) but may be difficult to sustain and can risk muscle loss. Most experts recommend no fewer than 1,200 calories/day for women and 1,500 for men. Always consult a healthcare professional for personalized guidance.

Question 4

What are macros and why do they matter?

Accepted Answer

Macros (macronutrients) are the three main categories of nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get adequate protein for muscle retention, appropriate carbs for energy, and healthy fats for hormones and absorption. The macro split recommendations in this calculator are general guidelines — individual needs vary based on fitness goals, body composition, and health conditions.

Question 5

Is the Mifflin-St Jeor formula accurate for everyone?

Accepted Answer

The Mifflin-St Jeor equation is considered the most accurate BMR formula for most adults and is preferred by many registered dietitians. However, it was developed based on relatively homogeneous study populations and may be less accurate for people with very high or very low muscle mass, certain medical conditions, or at extremes of weight. Treat the result as a starting estimate and adjust based on real-world results over 2-4 weeks.

Question 6

How do I choose the right activity level?

Accepted Answer

Be honest and realistic. Most office workers should choose Sedentary or Lightly Active even if they work out a few times a week, because the majority of hours are spent sitting. People often overestimate their activity level, which leads to overeating. If you are losing weight more slowly than expected, try the next lower activity level. Common guideline: Sedentary = desk job, minimal exercise. Lightly Active = 1-3 workouts/week. Moderately Active = 3-5 workouts/week. Very Active = intense daily training. Extra Active = manual labor job + regular training.

Question 7

Can I use this calculator if I am trying to gain muscle?

Accepted Answer

Yes. For muscle gain (clean bulk), select the '+500 cal / Weight Gain' target. This surplus of ~500 calories per day above TDEE supports muscle growth while minimizing fat gain. Pair this with a high-protein diet (1.6-2.2g protein per kg of body weight) and progressive resistance training. If you gain fat too quickly, reduce the surplus to +250 calories.

Question 8

How often should I recalculate my calories?

Accepted Answer

Recalculate whenever your weight changes by 5+ lbs, you significantly change your activity level, or you hit a plateau. As you lose weight, your TDEE decreases, so you may need to reduce calories to continue progressing. Recalculating every 4-6 weeks during an active weight loss phase is a good habit.

Calorie Calculator

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