How accurate is this calorie calculator?
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Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). The results provide a reliable estimate based on your inputs, though individual metabolism may vary.
What's the difference between BMR and daily calorie needs?
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BMR (Basal Metabolic Rate) is the calories your body burns at rest. Your daily calorie needs include BMR plus calories burned through daily activities and exercise, adjusted by your activity level multiplier.
How many calories should I eat to lose weight?
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For healthy weight loss, we recommend a 250-500 calorie deficit per day. This allows you to lose 0.5-1 pound per week, which is considered safe and sustainable. Larger deficits may lead to muscle loss and metabolic slowdown.
Should I eat the same calories every day?
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It's okay to vary your daily intake as long as your weekly average matches your target. Many people find success with calorie cycling - eating more on workout days and less on rest days while maintaining the weekly average.
What if I'm very active but have a desk job?
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Choose the activity level that best matches your exercise routine, not your job. If you exercise intensely 6-7 days per week but work at a desk, select "Very active" based on your exercise frequency and intensity.