Question 1

How many calories should I eat per day?

Accepted Answer

Daily calorie needs vary based on age, gender, weight, height, activity level, and goals. On average, adult men need 2,000-3,000 calories and women need 1,600-2,400 calories. Use our calculator for a personalized recommendation based on the Mifflin-St Jeor equation.

Question 2

What is TDEE and how is it different from BMR?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level to account for exercise and daily movement. TDEE represents your total calorie burn, while BMR is just your baseline.

Question 3

How accurate is the Mifflin-St Jeor formula?

Accepted Answer

The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas, with approximately 90% accuracy for the general population. However, it is still an estimate. Individual metabolism can vary by 10-15% due to genetics, body composition, and other factors.

Question 4

Is a 1000-calorie deficit safe for weight loss?

Accepted Answer

A 1000-calorie deficit (2 lbs/week loss) can be safe for obese individuals under medical supervision, but is generally too aggressive for most people. It may lead to muscle loss, nutritional deficiencies, fatigue, and metabolic slowdown. A 500-calorie deficit (1 lb/week) is safer and more sustainable for most people.

Question 5

Why am I not losing weight at my calculated calorie deficit?

Accepted Answer

Weight loss plateaus are common and can be caused by: inaccurate food tracking (people often underestimate by 20-30%), metabolic adaptation, water retention, muscle gain offsetting fat loss, or medical conditions. Try recalculating your needs every 10-15 lbs lost, tracking food more accurately, and varying your exercise routine.

Question 6

How many calories should I eat to gain muscle?

Accepted Answer

To build muscle, eat in a slight calorie surplus of 250-500 calories above TDEE (0.5-1 lb/week gain). Combine this with resistance training 3-5 times per week and consume adequate protein (1.6-2.2g per kg body weight). Larger surpluses lead to more fat gain alongside muscle.

Question 7

Do I need to eat less as I lose weight?

Accepted Answer

Yes, as you lose weight, your BMR and TDEE decrease because you have less body mass to maintain. Recalculate your calorie needs every 10-15 pounds of weight loss to ensure your deficit is still appropriate. This helps prevent weight loss plateaus.

Question 8

Can I eat below my BMR to lose weight faster?

Accepted Answer

Eating significantly below BMR (usually less than 1,200 calories for women or 1,500 for men) is not recommended. This can lead to muscle loss, nutritional deficiencies, hormonal imbalances, fatigue, and metabolic slowdown. Always maintain a moderate deficit of 500-750 calories below TDEE.

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References

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