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 based on your personal metrics and activity level.

2. How Does It Work?

The calculator uses the following formulas:

Where:

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

Explanation: BMR represents calories burned at rest, TDEE accounts for activity level, 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 nutritional needs.

4. Using The Calculator

Tips: Enter accurate measurements for best results. A typical deficit is 500 kcal/day for steady weight loss of about 0.5kg per week.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 300-500 kcal/day is generally safe for gradual weight loss. Extreme deficits can be unhealthy.

Q2: How often should I recalculate?
A: Recalculate every 5-10kg lost or if your activity level changes significantly.

Q3: Why different formulas for men and women?
A: Biological differences in body composition affect metabolic rates.

Q4: What if I'm not losing weight?
A: You may need to adjust your calorie intake or activity level as your body adapts.

Q5: Should I eat back exercise calories?
A: The TDEE already accounts for regular exercise. Only eat extra if doing unusual activity.