Question 1

How many calories should I eat per day to lose weight?

Accepted Answer

The safe and evidence-based approach is a deficit of 300–500 kcal per day below your Total Daily Energy Expenditure (TDEE). This produces fat loss of 0.3–0.5 kg (0.7–1 lb) per week. Larger deficits (500–750 kcal) accelerate loss but risk muscle breakdown and metabolic adaptation. Deficits below your Basal Metabolic Rate (BMR) are dangerous — your body needs those calories to sustain organ function. This calculator shows multiple deficit options so you can choose based on your timeline and comfort level.

Question 2

What is BMR and how is it different from TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — the energy needed just to breathe, circulate blood, and maintain organ function. TDEE (Total Daily Energy Expenditure) adds the calories burned through all physical activity (exercise, walking, non-exercise movement) plus the thermic effect of food (energy used to digest meals). TDEE is always higher than BMR — typically 1.2–1.9× depending on activity level. Your calorie targets should always be based on TDEE, not BMR — eating at BMR level is already a substantial deficit appropriate only for supervised medical programs.

Question 3

What is the Mifflin-St Jeor equation and why is it the best formula?

Accepted Answer

The Mifflin-St Jeor equation, published in 1990 and validated by the Academy of Nutrition and Dietetics, is the most accurate predictive formula for BMR in non-obese adults. A 2005 review in the Journal of the American Dietetic Association compared 10 different equations and found Mifflin-St Jeor most accurate in 82% of tested cases, with a mean prediction error of approximately 10%. The older Harris-Benedict equation (1919, revised 1984) is less accurate for modern populations due to the different body composition of research subjects. Mifflin-St Jeor is the current gold standard for clinical nutrition and personal health applications.

Question 4

How should I split my macros for weight loss?

Accepted Answer

For fat loss while preserving muscle, research consistently recommends: Protein at 1.6–2.2g per kg of body weight (higher protein protects lean mass during calorie restriction), Fat at 20–30% of total calories (essential for hormones and fat-soluble vitamins), and Carbohydrates filling the remainder. For a 70 kg person eating 1,700 kcal: protein target ≈ 140g (560 kcal), fat ≈ 50g (450 kcal), carbs ≈ 173g (690 kcal). Exact macro ratios matter less than hitting your calorie target and protein minimum — total deficit drives fat loss, while protein preserves muscle.

Question 5

Why am I not losing weight even though I am eating at a deficit?

Accepted Answer

Several factors can stall weight loss despite accurate calorie counting. First, tracking errors are extremely common — research shows people underestimate intake by 20–40% on average. Second, metabolic adaptation: after 4–8 weeks of dieting, the body reduces TDEE by 10–20% through lower non-exercise activity (you move less unconsciously) and slight BMR reduction. Third, water retention can mask fat loss for 2–3 weeks, especially around menstruation or high-sodium periods. Fourth, the TDEE formula is an estimate with 10–15% individual error. If progress stalls for 2+ weeks with no change in water retention, reduce intake by 100–150 kcal and recheck.

Question 6

How many calories does it take to gain 1 kg of muscle?

Accepted Answer

Building 1 kg of lean muscle requires approximately 2,500–3,000 kcal of surplus energy above TDEE — not 7,700 kcal (that figure applies to fat). In practice, a beginner can gain 0.25–0.5 kg of muscle per month under optimal conditions (progressive resistance training, sufficient protein, 250–500 kcal surplus). Eating a large surplus beyond this range does not accelerate muscle growth — it only increases fat accumulation. Most evidence-based nutrition protocols recommend a modest surplus of 200–300 kcal for lean bulking, accepting slower muscle gain in exchange for minimal fat gain.

Question 7

Does the time I eat calories matter, or only the total?

Accepted Answer

For body composition (fat loss and muscle gain), total daily calories and protein intake matter far more than meal timing. The principle of 'eating after 6pm causes weight gain' has no scientific support — calories at 9pm and calories at 9am are metabolically equivalent for most people. However, meal timing has modest effects: eating the majority of calories earlier in the day slightly improves insulin sensitivity in some studies, and consuming protein within 2–4 hours of resistance training maximizes muscle protein synthesis. For most people, consistency in total intake matters more than timing strategy.

Question 8

Should I eat less on rest days and more on workout days?

Accepted Answer

Calorie cycling — eating more on training days and less on rest days — has theoretical benefits but limited practical advantage for most people. On training days, slightly higher carbohydrate intake supports performance and glycogen replenishment. On rest days, lower carbs and slightly lower overall intake can improve fat oxidation. In practice, the difference between consistent daily intake and a moderate calorie-cycling approach is negligible for most non-competitive athletes. The real-world benefit is that calorie cycling can reduce diet fatigue by providing higher-calorie days to look forward to, which improves adherence — the most critical factor in any dietary strategy.

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