Question 1

What is TDEE (Total Daily Energy Expenditure)?

Accepted Answer

TDEE is the total number of calories you burn each day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity and digestion. Understanding your TDEE helps you plan your diet for weight loss, maintenance, or muscle gain.

Question 2

How many calories should I eat to lose weight?

Accepted Answer

To lose weight safely, you should eat 500-750 calories below your TDEE. This creates a caloric deficit that leads to approximately 0.5-1 kg (1-2 lbs) of weight loss per week. Never go below 1200 calories for women or 1500 for men without medical supervision.

Question 3

What are macronutrients and why do they matter?

Accepted Answer

Macronutrients (macros) are proteins, carbohydrates, and fats. Protein builds and repairs muscle (4 calories/gram), carbs provide energy (4 calories/gram), and fats support hormone production and nutrient absorption (9 calories/gram). Balancing macros optimizes body composition.

Question 4

How do I calculate my daily protein needs?

Accepted Answer

For general health, aim for 0.8g of protein per kg of body weight. For muscle building or fat loss, increase to 1.6-2.2g per kg. Active individuals and athletes may need 2.0-2.4g per kg. This calculator provides personalized protein recommendations based on your goals.

Question 5

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions. TDEE adds the calories burned through daily activities and exercise. TDEE = BMR × Activity Multiplier. For weight management, TDEE is the more useful number.

Question 6

How accurate is the calorie calculator?

Accepted Answer

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. However, individual metabolism varies by 5-10%. Use the calculated values as a starting point and adjust based on your actual results over 2-3 weeks.

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