1. What Is This Calculator?

This calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended calorie intake for weight loss specifically for men using the Mifflin-St Jeor equation.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\_factor \) — Multiplier based on activity level
• \( deficit \) — Calorie deficit for weight loss

Explanation: BMR represents calories burned at rest, TDEE accounts for activity, and the deficit creates weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation helps create sustainable weight loss plans while maintaining energy levels and muscle mass.

4. Using the Calculator

Tips: Enter your current weight, height, age, select your activity level, and desired calorie deficit. A 500 kcal/day deficit typically results in about 0.5 kg/week weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why different formulas for men and women?
A: Men typically have more muscle mass and different hormone profiles, affecting metabolic rate.

Q2: What's a safe calorie deficit?
A: 500-1000 kcal/day is generally safe, resulting in 0.5-1 kg/week weight loss.

Q3: How accurate is this calculation?
A: It provides a good estimate but individual variations exist. Adjust based on results.

Q4: Should I eat below my BMR?
A: Generally not recommended as it may slow metabolism and cause nutrient deficiencies.

Q5: When should I recalculate my needs?
A: Recalculate after significant weight changes (5+ kg) or activity level changes.