Frequently Asked Questions

How accurate is the TDEE estimation?

Our calculator uses the Mifflin-St Jeor formula, widely considered the most accurate for estimating Basal Metabolic Rate (BMR). While it provides a professional-grade estimate, individual factors like body fat percentage and genetics can influence your actual burn. Use the result as a solid starting point.

Which activity level should I choose?

This is crucial for accuracy.

• Sedentary: Little to no exercise, desk job.
• Lightly Active: Light exercise/sports 1-3 days a week.
• Moderately Active: Moderate exercise 3-5 days a week.
• Very Active: Hard exercise 6-7 days a week.

If you're unsure, choose the lower level to avoid overestimating your calorie needs.

I'm not losing weight, why?

Weight loss requires a calorie deficit. If the scale isn't moving, you are likely consuming more calories than you think (oils, dressings, drinks) or your TDEE has dropped as you've lost weight. We recommend recalculating every 2-4 weeks.

What is the best macronutrient ratio?

For most people, a balanced approach of 40% Carbs, 30% Protein, and 30% Fat works best. However, if you are focusing on muscle gain, you should increase your protein intake.

Do I have to work out to lose weight?

No. Fat loss is driven by eating fewer calories than you burn. However, exercise helps preserve muscle and allows you to eat a higher volume of food while staying in a deficit.