Question 1

How many calories should I eat to lose weight?

Accepted Answer

To lose weight, eat 500 calories below your TDEE (Total Daily Energy Expenditure). First calculate your BMR using the Mifflin-St Jeor equation, multiply by your activity factor to get TDEE, then subtract 500 for a safe deficit of about 1 pound per week. For example, a 30-year-old male, 175cm, 75kg with moderate activity has a TDEE of ~2,633 kcal — a fat loss target would be ~2,106 kcal/day.

Question 2

What is TDEE and how is it calculated?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day including exercise. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier: Sedentary (×1.2), Light exercise (×1.375), Moderate exercise (×1.55), Heavy exercise (×1.725), or Athlete (×1.9). TDEE is the most important number for weight management.

Question 3

How do I calculate my macros for weight loss?

Accepted Answer

Start with your calorie goal (TDEE minus deficit). Set protein at 1.6-2.2g per kg of body weight (higher preserves muscle during a cut). Set fat at 25-30% of total calories. Fill remaining calories with carbohydrates. For a 75kg person eating 2,100 calories: ~135g protein (26%), ~234g carbs (44%), ~70g fat (30%).

Question 4

What is BMI and what is a normal BMI range?

Accepted Answer

BMI (Body Mass Index) is calculated as weight in kg divided by height in meters squared. A normal BMI range is 18.5-24.9. Under 18.5 is underweight, 25-29.9 is overweight, and 30+ is obese. BMI is a screening tool, not a diagnostic — it doesn't account for muscle mass, bone density, or body composition.

Question 5

What is the Mifflin-St Jeor equation?

Accepted Answer

The Mifflin-St Jeor equation is the most accurate formula for estimating BMR (Basal Metabolic Rate). For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Published in 1990, it's recommended by the Academy of Nutrition and Dietetics over the older Harris-Benedict equation.

Question 6

How accurate are online calorie calculators?

Accepted Answer

The Mifflin-St Jeor equation used in this calculator is accurate to within ±10% for most people, according to research published in the Journal of the American Dietetic Association. Individual variation depends on genetics, body composition, hormones, and metabolic adaptation. Use calculated values as a starting point and adjust based on real-world results over 2-4 weeks.

Precision Health Gear