1. What is BMR and Calorie Deficit?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. Calorie deficit is created when you consume fewer calories than your Total Daily Energy Expenditure (TDEE), which is essential for weight loss.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equations:

Where:

• Weight — in kilograms (kg)
• Height — in centimeters (cm)
• Age — in years
• Activity Level — multiplier based on physical activity

3. Importance of BMR Calculation

Details: Understanding your BMR helps create effective weight management plans. A 500-calorie daily deficit typically results in about 0.5kg (1lb) of weight loss per week, which is considered safe and sustainable.

4. Using the Calculator

Tips: Enter accurate weight, height, and age. Select your gender and activity level that best matches your weekly exercise routine. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 calorie deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5kg (1lb) of fat loss per week.

Q2: Should I eat below my BMR?
A: Generally not recommended. Eating below BMR can slow metabolism and cause muscle loss. The deficit should come from reducing intake above BMR.

Q3: How accurate are these calculations?
A: These provide estimates. Individual variations in metabolism, body composition, and other factors can affect actual calorie needs.

Q4: When should I recalculate my BMR?
A: Recalculate every 4-6 weeks or after significant weight changes (5kg or more) to adjust your calorie targets.

Q5: Is a larger deficit better for faster weight loss?
A: Larger deficits may cause faster initial weight loss but often lead to muscle loss, metabolic adaptation, and are harder to maintain long-term.