Question 1

How are daily calorie needs calculated?

Accepted Answer

We estimate BMR (e.g., Mifflin–St Jeor) and multiply by an activity factor to get TDEE, then adjust for goals.

Question 2

What activity level should I pick?

Accepted Answer

Choose the option that reflects your average week. Overestimating activity is a common mistake.

Question 3

How big should a deficit be?

Accepted Answer

A typical starting range is 10–20% below TDEE; smaller deficits preserve energy and adherence.

Question 4

Do macros matter?

Accepted Answer

Protein, carbs, and fats affect satiety and performance. Hitting protein first helps maintain lean mass.

Question 5

How often should I recalc?

Accepted Answer

Recalculate when weight changes notably or your routine shifts.

Calorie Calculator