Question 1

How accurate is this calorie calculator?

Accepted Answer

This calculator uses the Mifflin-St Jeor equation, which studies have shown to be the most reliable predictor of BMR within 10% for most adults. By layering in your actual daily steps and training volume instead of a vague activity dropdown, we get closer to your real TDEE than most online calculators. Any calculator gives you a starting point - track your weight for 2-3 weeks and adjust based on real-world results.

Question 2

How many calories should I eat to lose weight?

Accepted Answer

To lose fat, you need to eat fewer calories than your TDEE. A 10-20% deficit is the sweet spot for most people - large enough to see results, small enough to maintain energy, performance, and adherence. For example, if your TDEE is 2,500 calories, a 20% deficit puts you at 2,000 calories per day.

Question 3

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest - just to keep your heart beating, lungs breathing, and brain functioning. TDEE adds everything else on top: your daily movement, exercise, and the thermic effect of food. BMR is typically 60-70% of your TDEE.

Question 4

How much protein do I need per day?

Accepted Answer

For anyone training consistently, research supports 0.7-1.0 grams of protein per pound of body weight. This calculator sets protein at 1g/lb because most people undershoot protein, and there is no downside to hitting this target when you are active. Protein preserves muscle during fat loss, supports recovery, and increases satiety.

Question 5

Should I eat back exercise calories?

Accepted Answer

This calculator already accounts for your exercise in the TDEE calculation. Your calorie targets include your training. You do not need to eat back exercise calories on top of these numbers - doing so would put you above your actual target.

Question 6

Can I use this calculator for muscle gain?

Accepted Answer

Yes. Select Gain as your goal and the calculator will set a controlled surplus of 5% (lean gain) or 10% (growth phase) above your TDEE. Pair this with consistent resistance training and adequate protein to maximize muscle growth while minimizing unnecessary fat gain.

Question 7

How often should I recalculate my calories?

Accepted Answer

Recalculate every 8-12 weeks, or whenever your body weight changes by more than 5-10 pounds, your activity level shifts meaningfully, or your progress stalls for more than 2 weeks despite consistent adherence.

Question 8

Is this calorie calculator free?

Accepted Answer

Completely free. No sign-up required to use the calculator. If you want a downloadable PDF report of your results, we ask for your email.

FREE DIETITIAN-BUILT CALCULATOR

Get Your Exact Calories & Macros Based on How You Actually Live & Train

Not a generic formula. This calculator factors in your daily steps, your training style, and your real-world activity to give you numbers that actually work.

Factors in your real daily movement

Not just "sedentary" or "active." Your job, your steps, your training type and frequency.

Same framework used with private coaching clients

Validated against real client data. Not a textbook guess

Full macro breakdown, not just a calorie number

Protein, fat, and carbs calibrated for body composition and performance.

Your Profile

Daily Activity

Training & Exercise

Weight Training

Cardio / Conditioning

Activity 1

Activity 2

Your Results Are Ready

What's Your Goal?

Select Your Deficit

Select Your Surplus

Your Recomposition Target

The Math Behind Your Number

Get Your Custom 7-Day Meal Plan

Rather install the whole system than do it yourself?