Question 1

What is BMR and how is it different from TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions such as breathing, circulation, and cell repair. TDEE (Total Daily Energy Expenditure) builds on your BMR by factoring in your physical activity level. TDEE is your actual daily calorie need — the number of calories required to maintain your current weight with your lifestyle included.

Question 2

How many calories should I eat to lose weight?

Accepted Answer

To lose weight, you need to consume fewer calories than your TDEE — creating a calorie deficit. A deficit of 500 calories per day leads to roughly 0.5 kg (1 lb) of fat loss per week, since approximately 3,500 calories equals one pound of fat. A moderate deficit of 500–750 calories per day is generally considered safe and sustainable. Avoid going below 1,200 calories per day for women or 1,500 for men without medical supervision.

Question 3

Is 1,200 calories a day enough?

Accepted Answer

For most adults, 1,200 calories per day is the minimum threshold recommended for women, and 1,500 for men. Eating below these levels risks nutritional deficiencies, muscle loss, metabolic slowdown, and fatigue. Very low calorie diets should only be undertaken under medical supervision. Most people will achieve better long-term results with a moderate deficit of 300–500 calories below their TDEE.

Question 4

How do I calculate my daily calorie needs?

Accepted Answer

Your daily calorie needs are calculated using the Mifflin-St Jeor equation to find your BMR, then multiplied by an activity factor to get your TDEE. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).

Question 5

Does eating late at night cause weight gain?

Accepted Answer

Total daily calorie intake matters far more than meal timing for weight management. The idea that eating late at night automatically causes weight gain is largely a myth. However, late-night eating can lead to consuming more calories than needed, often from high-calorie snacks, which contributes to a calorie surplus over time. Maintaining consistent meal patterns and being mindful of total intake is more important than the specific time you eat.

Question 6

How many calories are in a pound of fat?

Accepted Answer

One pound of body fat contains approximately 3,500 calories. This is the basis of the common rule that a 500-calorie-per-day deficit leads to about 1 pound of fat loss per week. In metric terms, one kilogram of fat contains approximately 7,700 calories, so a daily deficit of 1,100 calories would theoretically result in 1 kg of fat loss per week.

Question 7

Should I eat back calories burned from exercise?

Accepted Answer

Whether to eat back exercise calories depends on your goals. If your TDEE already accounts for your activity level, you generally do not need to eat back those calories. If you chose a sedentary multiplier but exercised heavily on a particular day, eating back some of those calories can help prevent excessive deficits. Many people find it helpful to use a moderate activity multiplier that reflects their average week rather than adjusting daily.

Question 8

How accurate are calorie calculators?

Accepted Answer

Calorie calculators based on the Mifflin-St Jeor equation are reasonably accurate for most people, with research showing results within 10% of measured metabolic rate. However, individual variation in metabolism, gut microbiome, hormonal factors, and muscle mass all affect actual calorie needs. Use calculator results as a starting estimate, then adjust based on real-world results over 2–4 weeks.

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