1. What is This Calculator?

This calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended daily calorie intake for weight loss based on your personal metrics and activity level.

2. How Does the Calculator Work?

The calculator uses the following equations:

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 (typically 500 kcal/day)

Explanation: BMR represents calories burned at complete rest. TDEE accounts for daily activity. Subtracting a deficit creates weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie estimation is crucial for effective weight loss while maintaining health and muscle mass. Too large a deficit can be counterproductive.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a good estimate but individual metabolism varies. Adjust based on actual results over 2-4 weeks.

Q2: What's a safe calorie deficit?
A: 500-1000 kcal/day is generally safe, resulting in 0.5-1 kg/week weight loss. Never go below 1200 kcal/day without medical supervision.

Q3: Why is activity factor important?
A: More active people burn more calories daily. Underestimating activity leads to overeating; overestimating leads to slower progress.

Q4: Should I recalculate as I lose weight?
A: Yes, recalculate every 2-5 kg lost as your BMR decreases with weight loss.

Q5: What if I'm not losing weight at this intake?
A: Check measurements are accurate, activity factor is correct, and consider metabolic adaptation. Consult a professional if needed.