Question 1

How do I calculate my daily calorie needs?

Accepted Answer

Use our Calorie Calculator to estimate your daily calorie needs. Enter your age, gender, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation to calculate BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). TDEE is your maintenance calories - the amount you need to maintain your current weight.

Question 2

What's the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, just to keep vital functions running. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned from physical activity. TDEE is what you should eat to maintain your current weight.

Question 3

How many calories should I eat to lose weight?

Accepted Answer

To lose weight safely, subtract 500-750 calories from your TDEE. This creates a deficit of 3,500-5,250 calories per week, resulting in 1-1.5 lbs of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Question 4

How many calories should I eat to gain muscle?

Accepted Answer

To gain muscle, add 300-500 calories to your TDEE. This provides extra energy for muscle building while minimizing fat gain. Combine with strength training and adequate protein intake (see macronutrient breakdown) for best results.

Question 5

What are macronutrients and why do they matter?

Accepted Answer

Macronutrients are protein, carbohydrates, and fats - the three main nutrients your body needs. Our calculator provides a breakdown based on your fitness goal: weight loss (higher protein), maintenance (balanced), or muscle gain (higher carbs). Tracking macros alongside calories helps optimize body composition.

Calorie Calculator - TDEE, Macros & Calorie Cycling

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