Question 1

What formula does this calorie calculator use?

Accepted Answer

The calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE).

Question 2

How many calories should I eat to lose weight?

Accepted Answer

A common approach is a 500 kcal/day deficit for ~0.5 kg (1 lb) of weight loss per week. This calculator shows calorie targets for mild (-10%), standard (-20%), and aggressive (-30%) deficits. Going below your BMR is not recommended without medical supervision.

Question 3

What are macronutrients and how are they calculated?

Accepted Answer

Macros are protein, carbs, and fat. For fat loss: 2.0g protein/kg, 0.8g fat/kg, rest carbs. For maintenance: 1.6g protein/kg, 0.8g fat/kg, rest carbs. For muscle gain: 1.8g protein/kg, 1.0g fat/kg, rest carbs. Carbs and protein have 4 kcal/g, fat has 9 kcal/g.

Question 4

Should I use metric or imperial units?

Accepted Answer

Either works. The calculator converts internally — pounds are converted to kg and inches to cm before applying the Mifflin-St Jeor formula. Results are equally accurate in both systems.

Protein

Carbs

Fat