Question 1

How many calories should I eat to lose weight?

Accepted Answer

For safe and sustainable weight loss, create a calorie deficit of 500-1000 calories per day, which should result in 1-2 pounds of weight loss per week. For example, if your maintenance calories are 2500, aim for 1500-2000 calories daily for weight loss. Never go below 1200 calories for women or 1500 for men without medical supervision.

Question 2

What's the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus additional calories needed for daily activities, exercise, and digesting food. TDEE represents your maintenance calories.

Question 3

How accurate is this calorie calculator?

Accepted Answer

This calculator provides an estimate based on established formulas like the Mifflin-St Jeor equation, which is considered one of the most accurate. However, individual metabolism can vary by up to 10-20%. Use the calculator as a starting point, then adjust based on your actual results over 2-3 weeks.

Question 4

Should I eat back the calories I burn during exercise?

Accepted Answer

It depends on your goals. If you're trying to lose weight, it's generally better not to eat back all exercise calories, as both calorie burn estimates and food calorie counts have margins of error. If you're maintaining weight or building muscle, you may need to eat back some or all exercise calories to support performance and recovery.

Question 5

Why do my calorie needs decrease as I lose weight?

Accepted Answer

As you lose weight, your body requires fewer calories to function because there's less tissue to maintain. Additionally, the body often adapts to calorie restriction by becoming more efficient with energy use. To continue losing weight, you may need to periodically recalculate your calorie needs or increase physical activity.

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