Question 1

What is TDEE and why does it matter?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is how many calories you burn per day accounting for your activity level. It's calculated by multiplying your BMR (Basal Metabolic Rate — calories burned at complete rest) by an activity multiplier. TDEE is your maintenance calorie level — eat below it to lose weight, above it to gain.

Question 2

What is the Mifflin-St Jeor formula?

Accepted Answer

Mifflin-St Jeor (1990) is the most widely validated BMR formula for non-obese adults. It uses weight, height, age, and sex to estimate baseline calorie needs. It tends to be more accurate than the older Harris-Benedict formula, particularly for modern sedentary populations. Even so, individual metabolic variation means real-world results may differ by 10–15%.

Question 3

How much protein do I actually need?

Accepted Answer

The general evidence-based recommendation for muscle preservation and building is 1.6–2.2g per kg of body weight per day. For fat loss with resistance training, staying toward the higher end (1.8–2.2g/kg) helps preserve muscle. The calculator sets protein at 30–35% of calories for fat loss and muscle gain goals — adjust to your preference.

Question 4

How fast should I expect to lose weight?

Accepted Answer

A 500 kcal daily deficit produces roughly 0.5 kg of fat loss per week (since 1kg of fat ≈ 7,700 kcal). Faster than this risks muscle loss and metabolic adaptation. A 300 kcal surplus with progressive resistance training produces roughly 0.2–0.3 kg of muscle per week for natural athletes — muscle gain is much slower than fat loss.

Question 5

Do I need to count macros or just calories?

Accepted Answer

For weight change, total calories are what matter most. For performance, body composition, and satiety, macros matter more. High protein intake (regardless of overall calories) consistently improves satiety and muscle retention during fat loss. Tracking both provides the best outcomes, but even rough tracking of protein intake can make a significant difference.

Goal	Protein	Carbs	Fat	Why
Fat loss	35%	35%	30%	High protein preserves muscle in a deficit
Maintenance	25%	45%	30%	Balanced for general health
Muscle gain	30%	45%	25%	Protein + carbs support training performance

Calorie & Macro Calculator

How calorie and macro targets work

Macro splits by goal

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