Frequently Asked Questions
What is TDEE and how is it calculated?+
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, accounting for your activity level. It equals BMR × activity multiplier. This calculator uses the Mifflin-St Jeor formula — the most clinically validated equation for most adults. Men: BMR = 10×kg + 6.25×cm − 5×age + 5. Women: BMR = 10×kg + 6.25×cm − 5×age − 161.
How much protein should I eat per day?+
For muscle preservation and growth, aim for 1.6–2.2g of protein per kg of bodyweight (0.73–1g per pound). Go toward the higher end during a caloric deficit to prevent muscle loss. Protein has the highest thermic effect (20–30% of its calories burned in digestion), is the most satiating macronutrient, and is critical for muscle repair. For a 75kg person, target 120–165g/day.
Why am I not losing weight at a calorie deficit?+
Common reasons: (1) Underestimating intake — liquid calories, cooking oils, sauces add up fast. (2) Overestimating activity — TDEE calculators can be off by 10–20%. (3) Adaptive thermogenesis — your metabolism slows slightly during prolonged deficits. (4) Water retention masking fat loss — common with high sodium intake or new exercise routines. Track consistently for 3 weeks before adjusting. If truly in a deficit with no change, drop by another 100–200 cal.
What is a safe calorie deficit for weight loss?+
A 500 cal/day deficit (~0.5 kg/week loss) is safe and sustainable for most people. A 1,000 cal/day deficit (~1 kg/week) is more aggressive — pair it with resistance training to prevent muscle loss. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision. Rapid weight loss below these thresholds leads to muscle loss, nutrient deficiencies, and rebound weight gain.
Why is my result different from other calorie calculators?+
Different calculators use different formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multipliers. Mifflin-St Jeor (used here) is most accurate for most non-athletic adults. Katch-McArdle is more accurate if you know your body fat %. All calculators are estimates — the only true way to find your TDEE is to track calories and weight for 2–3 weeks and see what holds you steady.