Question 1

How do I calculate my calories?

Accepted Answer

You calculate your calories in two steps: 1) Calculate your Basal Metabolic Rate (BMR) using your age, weight, height, and gender. 2) Multiply the BMR by an Activity Multiplier (based on how often you exercise) to get your Total Daily Energy Expenditure (TDEE). TDEE is the amount you need to maintain your current weight.

Question 2

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the minimum calories needed to sustain basic life functions at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level, representing the total calories you burn in a day.

Question 3

Is 1200 calories a lot to eat in a day?

Accepted Answer

For most people, 1,200 calories is a very restrictive intake and often close to or below their Basal Metabolic Rate (BMR). Restrictive diets can lead to nutrient deficiencies and metabolic slowdown. It is generally advised to aim for a moderate deficit based on your calculated TDEE.

Question 4

Is 3000 calories a day too much for a man?

Accepted Answer

Whether 3,000 calories is too much depends heavily on the man's activity level, height, and age. For a sedentary man, it's likely a surplus leading to weight gain. For an athlete or someone with a very active job, 3,000 calories might be the correct amount to maintain or even lose weight.

Question 5

How many calories do 10,000 steps burn?

Accepted Answer

On average, 10,000 steps burn between 300 to 450 calories. The exact number is highly dependent on your body weight (heavier people burn more) and the intensity/speed of your walking.

Question 6

What is the 3-3-3 rule diet?

Accepted Answer

There are a few versions, but commonly it's a simplification method: Choose 3 different **protein sources**, 3 different **fat sources**, and 3 different **carbohydrate sources** to simplify meal planning and macro tracking for beginners.

Question 7

Is skipping dinner good for weight loss?

Accepted Answer

Skipping dinner is just a strategy for time-restricted eating. It only helps with weight loss if it helps you maintain a **caloric deficit** for the entire day. If you compensate by eating more earlier or later, it won't work. Total daily calories are what matters most.

Question 8

What is the golden rule of diet?

Accepted Answer

The golden rule of diet is that **caloric balance is key.** To lose weight, you must consistently achieve a caloric deficit (burn more calories than you consume). To gain weight, you need a caloric surplus.

Question 9

How accurate is this calorie calculator?

Accepted Answer

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR prediction formulas. However, it provides an estimate; actual calorie needs can vary based on genetics and body composition.

Question 10

How often should I recalculate my calories?

Accepted Answer

You should recalculate your calories whenever your weight changes significantly (e.g., 5-10kg) or your regular activity level increases or decreases.

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