Frequently Asked Questions

The calculator uses the Mifflin-St Jeor formula, which has an average error of about 10%.

BMR is the calories your body burns at complete rest to maintain basic functions.

TDEE is your total daily calorie burn including all physical activity.

Choose based on your actual weekly exercise habits — most people should choose one level lower than they think.

Different calculators use different formulas — a 100–200 kcal difference is normal.

A 300–500 kcal deficit produces about 0.3–0.5 kg of fat loss per week.

Most likely causes: underestimating intake, overestimating burn, or water retention masking fat loss.

A surplus of 200–350 kcal above TDEE supports lean muscle gain of 0.2–0.5 kg/week.

Yes — all calories count. Drinks are one of the most underestimated calorie sources.

1.6–2.2g per kg of body weight per day for active people.

Carbs are not bad — quality and quantity matter more than avoiding them.

0.7–1g per kg of body weight (20–35% of calories), prioritising unsaturated fats.

For fat loss, calories alone often suffice. For muscle gain, add protein tracking at minimum.

Normal BMI is 18.5–24.9. BMI has limitations — it doesn't distinguish muscle from fat.

About 35ml per kg of body weight per day — use our Water Calculator for a personalised estimate.

Healthy ranges differ by gender. Use our Body Fat Calculator for a personalised estimate.

The meal plans are templates — adjust portion sizes to match your personal calorie target from our calculator.