Frequently Asked Questions
How accurate is this calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR). However, it's still an estimate. Individual factors like body composition, genetics, and hormones can influence your actual calorie needs. For the most precise advice, consult a registered dietitian or healthcare professional.
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic, life-sustaining functions at rest, like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn from physical activity. Our calculator's "Maintenance Calories" result is your estimated TDEE.
How many calories should I cut to lose weight?
A safe and sustainable rate of weight loss is generally considered to be 0.5 to 1 kg (1-2 pounds) per week. This typically requires a calorie deficit of 500 to 1,000 calories per day. Our calculator provides targets for a 250-calorie (mild loss) and 500-calorie (standard loss) deficit. It's not recommended to eat below 1,200 calories per day for women or 1,500 for men without medical supervision.
Should I focus only on calories?
While calories are the primary driver of weight change, the quality of those calories is crucial for health. A balanced diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats—will provide essential nutrients and help you feel more satisfied. See our article on Macronutrients for more information.