Frequently Asked Questions

Our calculator uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR). However, it's important to remember that all calculators provide estimates. Individual factors like metabolism, body composition, and specific health conditions can affect your actual calorie needs. For the most accurate assessment, consider consulting with a healthcare professional or registered dietitian.

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic functions at rest, like breathing and circulating blood. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through daily activities and exercise. TDEE represents the total number of calories you burn in a day.

Sedentary: Little or no exercise, desk job. Lightly active: Light exercise 1-3 days per week. Moderately active: Moderate exercise 3-5 days per week. Very active: Hard exercise 6-7 days per week. Extra active: Very hard daily exercise or physical job plus training. When in doubt, it's better to choose a lower activity level to avoid overestimating your calorie needs.

Men typically have higher calorie needs than women due to differences in body composition. On average, men have more muscle mass and less body fat than women of the same weight and height. Since muscle requires more energy to maintain than fat, this results in a higher BMR for men.

A safe and sustainable rate of weight loss is typically 0.5-1 kg (1-2 pounds) per week, which generally requires a calorie deficit of 500-1000 calories per day. Our calculator recommends a moderate 20% deficit for weight loss. However, very low-calorie diets (below 1200 calories for women or 1500 for men) are not recommended without medical supervision.

There's no single 'best' macronutrient ratio for everyone. However, research suggests that higher protein diets (around 30-40% of calories) can be beneficial for weight loss as protein increases satiety and helps preserve muscle mass. Our calculator suggests a higher protein, moderate fat, and lower carb approach for weight loss, but you should adjust based on your preferences and how your body responds.

Tracking calories can be helpful for understanding your food intake and ensuring you're in a calorie deficit for weight loss. However, it's not the only approach. Some people prefer to focus on food quality, portion control, or intermittent fasting instead of counting calories. The best approach is the one you can maintain consistently.

It's a good idea to recalculate your calorie needs whenever there's a significant change in your weight (5-10 pounds), activity level, or goals. As you lose or gain weight, your calorie needs will change. Additionally, if you find you're consistently not seeing results with your current calorie target, it might be time to recalculate.

Building significant muscle while in a calorie deficit is challenging, especially for experienced lifters. Beginners may be able to gain some muscle while losing fat (body recomposition), but most people will get better results by focusing on either muscle gain (calorie surplus) or fat loss (calorie deficit) at a time.

No, our calculator provides estimates for the general population and does not account for specific medical conditions like thyroid disorders, PCOS, or diabetes that might affect your metabolism. If you have a medical condition, please consult with a healthcare provider for personalized guidance.