Frequently Asked Questions
How is my daily calorie need calculated?
We use the Mifflin-St Jeor equation, recognized as the most accurate formula by the Academy of Nutrition and Dietetics. First we calculate your BMR (Basal Metabolic Rate), then multiply it by your activity level to get your TDEE (Total Daily Energy Expenditure).
How many calories should I eat to lose weight?
For healthy, sustainable weight loss, subtract 250–500 calories from your TDEE. This creates a safe deficit that results in about 0.25–0.5 kg (0.5–1 lb) of fat loss per week without muscle loss.
What are macros and why do they matter?
Macros are macronutrients: protein, carbohydrates and fats. Each plays a unique role — protein builds muscle, carbs fuel workouts, fats support hormones. A balanced split (30% P / 40% C / 30% F) works for most people.
Is this calculator accurate?
Yes, the formula is scientifically validated. However, real-world results vary based on genetics, hormones, sleep and stress. Use the result as a starting point and adjust after 2–3 weeks based on your progress.
How much water should I drink per day?
A good rule is 35 ml per kg of body weight. If you exercise, add 500–1000 ml. Our calculator shows your personalized recommendation.