Weight Loss

To lose weight, create a calorie deficit by eating less than your TDEE.

• • Mild deficit (-250 cal): 0.25 kg/week
• • Moderate deficit (-500 cal): 0.5 kg/week
• • Aggressive deficit (-1000 cal): 1 kg/week
• • Never go below 1200-1500 cal/day
• • Aim for 0.5-1 kg loss per week

Weight Maintenance

To maintain weight, eat at your TDEE - calories in equals calories out.

• • Eat your calculated TDEE
• • Monitor weight weekly
• • Adjust if weight changes
• • Focus on balanced nutrition
• • Stay consistent with activity level

Weight Gain

To gain weight, create a calorie surplus by eating more than your TDEE.

• • Mild surplus (+250 cal): 0.25 kg/week
• • Moderate surplus (+500 cal): 0.5 kg/week
• • Aggressive surplus (+1000 cal): 1 kg/week
• • Combine with strength training
• • Aim for 0.25-0.5 kg gain per week

How accurate is this calorie calculator?

Our calculator uses the Mifflin-St Jeor Equation, one of the most accurate formulas for estimating BMR. However, individual metabolism can vary by 10-15%. Use the results as a starting point and adjust based on your actual progress over 2-4 weeks.

Why is there a minimum calorie recommendation?

Eating too few calories (below 1200-1500/day) can slow your metabolism, cause muscle loss, nutrient deficiencies, fatigue, and other health issues. Very low calorie diets should only be done under medical supervision.

Should I eat back calories burned from exercise?

Your TDEE already accounts for your activity level. Don't eat back exercise calories unless you do significantly more activity than usual. If you're very active, choose a higher activity level in the calculator instead.

How often should I recalculate my calories?

Recalculate every 5-10 kg of weight loss/gain, or if your activity level changes significantly. As you lose weight, your calorie needs decrease. Regular recalculation ensures you're eating the right amount for continued progress.

Do I need to track macros or just calories?

For weight loss/gain, total calories matter most. However, tracking macros helps ensure adequate protein for muscle maintenance, enough carbs for energy, and sufficient fats for hormones. The 30/40/30 split is a good starting point.

Why aren't I losing weight at the calculated deficit?

Common reasons include inaccurate food logging, overestimating activity level, water retention, or adaptive thermogenesis. Give it 2-3 weeks, track accurately, then reduce calories by 100-200 if no progress. Consider consulting a nutritionist.