Frequently Asked Questions
How many calories should I eat a day?
The number of calories you should eat depends on your age, gender, height, weight, activity level, and goals. Most adults need between 1,600 and 3,000 calories per day. This calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE), then adjusts based on whether you want to lose, maintain, or gain weight.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulation, cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise and daily movement. You should never eat below your BMR for extended periods.
How many calories should I eat to lose weight?
To lose weight, you need to eat fewer calories than your TDEE. A deficit of 500 calories per day results in roughly 1 pound of weight loss per week. Most health professionals recommend losing no more than 1-2 pounds per week for sustainable results. This calculator shows your target calories for different rates of weight loss.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most accurate formula for estimating BMR in most people. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. It was developed in 1990 and is recommended by the Academy of Nutrition and Dietetics.
How does activity level affect calorie needs?
Activity level significantly impacts your daily calorie needs. A sedentary person might need 1,800 calories while the same person with a very active lifestyle could need 2,800+. The activity multiplier ranges from 1.2 (sedentary) to 1.9 (extra active), meaning an active person can burn 50-60% more calories than a sedentary one.
Is 1,200 calories a day enough?
1,200 calories per day is generally considered the minimum for women, and 1,500 for men, to ensure adequate nutrition. Eating below these levels without medical supervision can lead to nutrient deficiencies, muscle loss, metabolic slowdown, and other health issues. This calculator will warn you if your target calories fall below safe minimums.
How accurate is a calorie calculator?
Calorie calculators provide a solid starting estimate, typically within 10% of your actual needs. However, individual factors like genetics, muscle mass, hormones, and metabolic adaptation can affect results. Use the calculator as a starting point and adjust based on real-world results over 2-4 weeks.
Should I eat back calories burned during exercise?
If you selected an activity level that includes your exercise, your TDEE already accounts for those calories — so you don't need to eat them back. If you track exercise separately, you may eat back 50-75% of exercise calories (trackers tend to overestimate). The safest approach is to set your activity level accurately and eat a consistent amount.