Daily Calorie Needs
Calculate your daily calorie needs based on your goal — lose, maintain, or gain weight.
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FAQs
How accurate is TDEE calculated from formulas?
Formula-based TDEE estimates have an error margin of about ±10–15% due to individual variation in metabolism, muscle mass, and daily activity. Use the result as a starting point, track your weight for 2–3 weeks, and adjust calories up or down based on actual results.
How much of a calorie deficit should I create to lose weight?
A deficit of 500 kcal/day produces approximately 0.5 kg/week of weight loss (3,500 kcal ≈ 1 pound of fat). Deficits over 1,000 kcal/day risk muscle loss, metabolic adaptation, and nutritional deficiencies. Sustainable weight loss is typically 0.5–1 kg per week.
Does eating too little slow metabolism?
Yes — severe calorie restriction triggers adaptive thermogenesis, where the body reduces metabolic rate to conserve energy. This is commonly called 'starvation mode.' The effect is real but modest (100–300 kcal/day reduction). Maintaining sufficient protein intake and resistance training minimises this effect.