Question 1

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — for breathing, circulation, and cell repair. TDEE (Total Daily Energy Expenditure) = BMR x activity multiplier. TDEE is the number you use for diet planning. Eat at TDEE to maintain weight; below TDEE to lose; above to gain.

Question 2

Which formula does this calculator use?

Accepted Answer

The Mifflin-St Jeor equation (1990), the most validated formula for most adults. Men: BMR = 10xweight(kg) + 6.25xheight(cm) - 5xage + 5. Women: same formula but -161 instead of +5. Studies confirm it is more accurate than the older Harris-Benedict formula.

Question 3

How many calories should I eat to lose weight?

Accepted Answer

A standard guideline is 500 kcal/day below your TDEE, producing roughly 0.5 kg/week of fat loss. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. Always consult a doctor before significant calorie restriction.

Question 4

What are the 30/40/30 macronutrient splits?

Accepted Answer

Macronutrients: Protein (4 kcal/g), Carbohydrates (4 kcal/g), Fat (9 kcal/g). The 30/40/30 split (protein/carbs/fat) is a balanced starting point. Higher protein preserves muscle during weight loss. Adjust ratios for your goals: more protein for muscle gain, lower carbs for ketogenic diet.

Question 5

How accurate is this calculator?

Accepted Answer

The Mifflin-St Jeor equation estimates BMR within ±10% for most healthy adults. Individual variation exists due to genetics, muscle mass, and health conditions. Use these as a starting point, then adjust based on real-world results over 2-4 weeks. A registered dietitian can provide more personalized guidance.

حاسبة BMR و TDEE

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حاسبة BMR و TDEE

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