Question 1

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 to maintain vital functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) includes your BMR plus all the calories burned through daily activities, exercise, and digestion of food.

Question 2

How many calories should I cut to lose weight safely?

Accepted Answer

A deficit of 500 calories per day typically results in approximately 0.5 kg (1 pound) of weight loss per week, which is considered a safe and sustainable rate. Deficits greater than 1000 calories daily are generally not recommended as they can lead to muscle loss and nutritional deficiencies.

Question 3

Are these calorie calculations 100% accurate?

Accepted Answer

These are scientifically-based estimates that work well for most people, but individual responses vary based on genetics, metabolism, and other factors. Use them as a reliable starting point and adjust based on your actual results over 2-4 weeks.

Question 4

Should I eat back the calories I burn during exercise?

Accepted Answer

It depends on your goals. For weight loss, eating back only 50-75% of exercise calories is often recommended since calorie burn estimates can be inflated. For maintenance or muscle building, you may need to consume most or all of those additional calories.

Question 5

How do I know if I'm eating the right amount of calories?

Accepted Answer

Monitor your weight weekly and track trends over 2-4 weeks. If you're losing about 0.5 kg per week on a weight loss plan, or maintaining stable weight on maintenance calories, your intake is likely appropriate. Adjust by 100-200 calories if progress stalls.

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