How do I calculate my calorie needs?

Your calorie needs are calculated in two steps: First, your Basal Metabolic Rate (BMR) is determined — the calories your body burns at rest. Then, this is multiplied by an activity factor (PAL) to get your Total Daily Energy Expenditure (TDEE). Our calculator uses the Mifflin-St Jeor formula by default and optionally the Katch-McArdle formula if you know your body fat percentage.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the energy your body needs at complete rest to maintain vital functions like breathing, heartbeat, and cell regeneration. TDEE (Total Daily Energy Expenditure) additionally includes calories burned through movement, exercise, digestion (thermic effect of food), and general activity. For dieting or meal planning, TDEE is the relevant metric.

How many calories do I need to lose weight?

To lose weight, you need to consume fewer calories than your TDEE. A moderate deficit of 500 kcal per day leads to weight loss of about 0.5 kg per week. We recommend never going below your BMR and keeping the deficit between 300-750 kcal daily to lose weight sustainably without muscle loss.

What is the Mifflin-St Jeor formula?

The Mifflin-St Jeor formula is the most commonly recommended equation for calculating BMR today. Developed in 1990, it is considered the most accurate formula for most people. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) + 5. For women: same formula but -161 instead of +5. It accounts for gender, weight, height, and age.

How accurate is a calorie calculator?

Calorie calculators provide a good estimate with approximately 80-90% accuracy for most people. The Mifflin-St Jeor formula has an average deviation of about 10% from actual BMR. Factors like genetics, hormones, medications, and body composition can influence actual needs. If you enter your body fat percentage, the more accurate Katch-McArdle formula is used.

Should I eat below my BMR?

No, you should never eat below your BMR consistently. BMR only covers vital body functions. Calorie intake below BMR can lead to muscle loss, nutrient deficiency, metabolic slowdown, and hormonal imbalances. Our calculator sets a floor of 1,200 kcal. A moderate deficit below TDEE but above BMR is the safe approach.

How much protein do I need per day?

We recommend 1.8 g protein per kilogram of body weight per day. For muscle building (goal: gain weight), we increase the recommendation to 2.0 g/kg. Protein is crucial for muscle maintenance, satiety, and the thermic effect of food. At 75 kg body weight, that means 135 g protein daily — about 540 kcal from protein alone.

How often should I recalculate my calorie needs?

You should recalculate every 4-6 weeks, especially if your weight has changed by more than 2-3 kg, you've changed your training program, or you've hit a plateau. As body weight decreases, your BMR also decreases, so you need fewer calories than at the start of your diet.

Are 1,200 calories per day enough?

1,200 kcal per day is the absolute minimum and only suitable for very small, light, and inactive individuals. For most people, this intake is too low and can lead to nutrient deficiencies. Women should consume at least 1,400-1,600 kcal and men at least 1,600-1,800 kcal daily. Our calculator considers your individual measurements and never sets an extreme deficit.

How does exercise affect my calorie needs?

Exercise significantly increases your TDEE. Depending on activity level, your BMR is multiplied by a PAL factor: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extremely active (1.9). Additionally, our calculator accounts for daily steps: above 7,000 steps, you get a bonus of 0.04 kcal per extra step. This accurately captures everyday movement too.

Macronutrients Explained: How to Split Protein, Fat, and Carbs | Calorie Calculator

Macronutrients Explained: The Optimal Split for Your Goal

Not all calories are created equal. How you distribute your food among protein, fat, and carbohydrates has an enormous impact on body composition, performance, and satiety. In this article, we explain why macro distribution matters and how to find the optimal split for your goal.

What Are Macronutrients?

Macronutrients are the three main components of our diet that provide energy: **Protein** (4 kcal/g), **Carbohydrates** (4 kcal/g), and **Fat** (9 kcal/g). Unlike micronutrients (vitamins, minerals), we need macros in large quantities -- typically hundreds of grams per day.

Protein: The Body Builder

Protein is the most important macronutrient for muscle building, muscle maintenance, and satiety. Amino acids, the building blocks of protein, are essential for cell repair, enzyme and hormone production, and immune function.

**Recommendation:** 1.8 g per kg body weight for weight maintenance and loss, 2.0 g/kg for muscle building. At 75 kg body weight, that is 135-150 g protein per day.

**Good protein sources:** Chicken breast (31 g/100 g), Greek yogurt (10 g/100 g), lentils (9 g/100 g cooked), eggs (13 g/100 g), low-fat quark (12 g/100 g), tuna (26 g/100 g).

Fat: Essential for Health

Fat is not the enemy. It is essential for hormone production (especially testosterone and estrogen), absorption of fat-soluble vitamins (A, D, E, K), brain function, and cell membranes. Too low a fat intake (below 20% of total calories) can lead to hormonal disruption, dry skin, and concentration problems.

**Recommendation:** About 27.5% of total calories. At 2,000 kcal, that is about 61 g fat per day. Focus on unsaturated fats: olive oil, avocado, nuts, fatty fish.

Carbohydrates: The Energy Provider

Carbohydrates are the body's preferred energy source and particularly important for intense physical activity. They replenish glycogen stores in muscles and liver and are crucial for cognitive performance.

**Recommendation:** The remainder after subtracting protein and fat. At 2,000 kcal with 135 g protein and 61 g fat, about 230 g carbohydrates remain (920 kcal). Prefer complex carbohydrates: whole grains, oats, potatoes, rice, fruit.

Macro Distribution by Goal

**Weight loss:** High protein share (30-35%), moderate fat (25-30%), reduced carbs (35-45%). The high protein share protects muscles and provides longer satiety.

**Weight maintenance:** Balanced distribution with protein (25-30%), fat (25-30%), carbs (40-50%).

**Muscle building:** Sufficient protein (25-30%), moderate fat (25-30%), high carbs (40-50%). Carbohydrates provide training energy and promote muscle recovery through insulin release.

Timing: When to Eat What?

Total daily amounts matter more than exact timing. However, there are sensible guidelines: protein should be distributed evenly across 3-5 meals (20-40 g per meal). Carbohydrates are especially useful before and after training. Fat is flexible but should not dominate directly before exercise.

Conclusion

The optimal macro distribution depends on your individual goal, activity level, and personal preferences. Start with our recommendations, observe your body over 2-4 weeks, and adjust as needed. Consistency is more important than perfection -- 80% of results come from the basics: enough protein, sufficient fat, and smart carbohydrates.