Frequently Asked Questions (FAQ)
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR), the energy used for digestion, and the energy expended during physical activity.
BMR (Basal Metabolic Rate) is the number of calories your body needs to function at complete rest (e.g., while sleeping). TDEE, on the other hand, is the sum of your BMR and the calories burned during all your daily activities (walking, working, exercising). Therefore, TDEE is always higher than BMR.
To lose weight, you need to be in a "calorie deficit," which means consuming fewer calories than your TDEE. A healthy and sustainable approach is to eat 300-500 calories less than your TDEE each day.
To build muscle, you need to be in a "calorie surplus," meaning you consume more calories than your TDEE. Aim for 300-500 calories above your TDEE and ensure you are eating enough protein. This must be combined with regular strength training.
Macronutrients, or macros, are the three main components of nutrition: Protein, Carbohydrates, and Fats.
- Protein: Helps build and repair muscle.
- Carbohydrates: The body's main source of energy.
- Fats: Essential for hormone production and vitamin absorption.
A general and effective guideline for building muscle is to consume between 1.6 to 2.2 grams of protein per kilogram of body weight (or about 0.7 to 1.0 grams per pound). For example, if you weigh 70 kg, your daily protein intake should be between 112g and 154g.
Choosing the right activity level is important. A general guideline is:
- Sedentary: Desk job with little to no exercise.
- Lightly Active: Light exercise or sports 1-3 days a week.
- Moderately Active: Moderate exercise or sports 3-5 days a week.
- Very Active: Hard exercise or sports 6-7 days a week.
- Extra Active: Very hard exercise and a physical job.
Our calculator is based on proven scientific formulas. However, it's important to remember that this is an estimate. Every person's body is different, and metabolism can be affected by many factors. Use this number as a starting point and adjust your calorie intake based on your body's response.
You should recalculate your TDEE if you have a significant change in weight (e.g., losing or gaining 4-5 kg or 10 lbs) or if your physical activity level changes dramatically. Recalculating every 4-6 weeks is a good practice.
There could be several reasons: 1) You might not be tracking your calorie intake as accurately as you think. 2) Your body might be lacking certain micronutrients. 3) Lack of adequate sleep and rest. 4) High levels of stress. Be patient and review your diet and lifestyle honestly.
The most accurate method is to use a digital food scale to weigh every ingredient you eat and log it in a calorie-tracking app like MyFitnessPal or HealthifyMe. This gives you complete control over your calorie and macro intake.
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