Calorie Calculator To Lose Weight And Build Muscle

TDEE Equation:

\[ TDEE = BMR \times Activity\ Factor \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Goal:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Recommended Daily Calories:

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1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's the foundation for determining your calorie needs for weight loss, maintenance, or muscle gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to calculate BMR:

For men: \[ BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) + 5 \] For women: \[ BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) - 161 \]

Then calculates TDEE:

\[ TDEE = BMR \times Activity\ Factor \]

Where Activity Factor is:

1.2 — Sedentary (little or no exercise)
1.375 — Lightly active (light exercise 1-3 days/week)
1.55 — Moderately active (moderate exercise 3-5 days/week)
1.725 — Very active (hard exercise 6-7 days/week)
1.9 — Extra active (very hard exercise, physical job)

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is essential for achieving fitness goals. A 500-calorie deficit typically leads to about 0.5kg weight loss per week, while a 300-calorie surplus supports muscle growth with minimal fat gain.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender, activity level, and your goal. For accurate results, use morning measurements before eating or drinking.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population, with an accuracy of about ±10%.

Q2: Should I eat exactly the calculated calories?
A: Use it as a starting point. Monitor your progress for 2-3 weeks and adjust based on results. Individual metabolism can vary.

Q3: How often should I recalculate my calories?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg) to ensure accuracy.

Q4: What about macronutrients?
A: For muscle building, aim for 1.6-2.2g protein/kg, 20-30% calories from fat, and remainder from carbs. For weight loss, prioritize protein to preserve muscle.

Q5: Can I build muscle while losing fat?
A: Beginners and those returning to training after a break can often achieve this. More advanced trainees typically need to focus on one goal at a time.