Question 1

How many calories should I eat to lose weight?

Accepted Answer

To lose weight at a safe and sustainable rate of about 0.5 kg (1 lb) per week, subtract 300–500 calories from your Total Daily Energy Expenditure (TDEE). For most people, this means eating roughly 1,500–1,800 calories per day for women and 1,800–2,200 for men, though individual needs vary based on age, height, weight, and activity level. Never drop below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as very low-calorie diets can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Question 2

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to sustain vital functions like breathing, circulation, and cell production — it accounts for roughly 60–75% of your total daily energy expenditure. TDEE (Total Daily Energy Expenditure) builds on your BMR by adding the calories burned through daily movement, exercise, and the thermic effect of food. In short: BMR is what you burn doing nothing; TDEE is your true daily calorie burn. This calculator first computes your BMR using the Mifflin-St Jeor equation, then multiplies it by an activity factor to give you your TDEE.

Question 3

How accurate is this calorie calculator?

Accepted Answer

The Mifflin-St Jeor equation used by this calculator is considered one of the most accurate BMR prediction formulas available and is recommended by the Academy of Nutrition and Dietetics (Frankenfield et al., 2005). It typically estimates BMR within 10% of measured values for most healthy adults. However, individual factors such as muscle mass, body composition, genetics, thyroid function, and medications can cause real-world calorie needs to differ. Athletes, pregnant or nursing women, and individuals with metabolic conditions should treat the result as a starting estimate and consult a registered dietitian or healthcare provider for personalized guidance.

Question 4

Can I use this calorie calculator for muscle gain?

Accepted Answer

Yes, absolutely. To build muscle effectively, you need to consume more calories than your body burns — a state called a calorie surplus. This calculator automatically provides a weight gain target of TDEE + 300 calories, which supports about 0.3 kg (0.6 lb) of lean mass gain per week when combined with a consistent resistance training program. For optimal muscle gain, pair your surplus with adequate protein intake (roughly 1.6–2.2 g per kg of body weight per day) and a structured strength training routine. Avoid excessive surpluses above TDEE + 500, as the extra calories are more likely stored as fat than used for muscle synthesis.

Return	10yr	20yr	30yr
4%	$14.8K	$21.9K	$32.4K
7%	$19.7K	$38.7K	$76.1K
10%	$25.9K	$67.3K	$174.5K

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