Question 1

What is BMR and how is it calculated?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. This calculator uses the Mifflin-St Jeor equation: For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.

Question 2

What is TDEE and why is it important?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including all activities. It's calculated by multiplying your BMR by an activity factor. TDEE is important because it represents your maintenance calories - the amount you need to eat to maintain your current weight. Eating below TDEE causes weight loss, while eating above causes weight gain.

Question 3

How many calories should I eat to lose weight?

Accepted Answer

A safe and sustainable rate of weight loss is typically 1 pound per week, which requires a daily caloric deficit of about 500 calories below your TDEE. For example, if your TDEE is 2,000 calories, eating 1,500 calories daily would result in approximately 1 pound of weight loss per week. Never go below 1,200 calories for women or 1,500 for men without medical supervision.

Question 4

What activity level should I choose?

Accepted Answer

Choose Sedentary if you have a desk job with little exercise. Light activity means light exercise 1-3 days per week. Moderate activity is for moderate exercise 3-5 days per week. Active is for hard exercise 6-7 days per week. Very Active is for athletes or those with physically demanding jobs who also exercise. When in doubt, choose a lower activity level to avoid overestimating calorie needs.

Question 5

Is the Mifflin-St Jeor equation accurate?

Accepted Answer

The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR, with studies showing it predicts measured resting metabolic rate within 10% for most people. However, individual metabolism can vary based on factors like muscle mass, genetics, hormones, and health conditions. Use these calculations as a starting point and adjust based on your actual results over time.

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