Understanding Calorie Needs
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) - calories burned at rest - and your Total Daily Energy Expenditure (TDEE) - calories burned including activity. To lose weight, eat below TDEE; to gain, eat above it.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for BMR. Activity multipliers account for exercise and daily movement. A 500-calorie daily deficit/surplus typically results in 0.5kg per week loss/gain.
Sustainable Changes
Extreme deficits (>1000 calories) can slow metabolism and cause muscle loss. Aim for 0.5-1kg per week for fat loss, 0.25-0.5kg per week for muscle gain. Adjust based on progress after 2-3 weeks.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Estimates are typically within 10%. Track your weight weekly and adjust calories as needed.
You can vary daily as long as weekly average hits your target.
Reduce calories by 100-200 and reassess after 2 weeks. Ensure accurate tracking.
Yes, many people eat more on training days and less on rest days.
Not necessarily. Once you learn portion sizes, intuitive eating may work for maintenance.