What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep vital organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR plus all additional energy burned from daily steps, running, gym workouts, and digesting food.

Why does body fat percentage change my calorie calculations?

Muscle tissue requires significantly more metabolic energy to sustain than body fat. This calculator uses the Katch-McArdle formula whenever lean mass is estimated or entered, providing a much more accurate BMR compared to basic height-and-weight formulas.

How does this calculator estimate body fat if I don't know mine?

If left blank, body fat percentage is calculated using the clinically validated Deurenberg anthropometric formula, adjusted for biological sex, age, BMI, and your selected muscle mass tier.

How big should my daily calorie deficit be for fat loss?

A moderate deficit of 300 to 500 kcal per day allows for sustainable fat loss (approximately 0.5 to 1.0 lb or 0.25 to 0.45 kg per week) while preserving metabolically active lean muscle mass.

Why are raw and cooked food weights different?

Foods absorb or lose water during cooking. For example, 100g of raw chicken breast contains ~120 kcal, but after cooking loses water weight, condensing into roughly 75g of cooked meat (~165 kcal per 100g cooked). Toggling preparation states ensures tracking precision.

Free Macro Calculator & Daily Meal Planner

Calculate your BMR, TDEE, and macronutrients based on body fat and lean muscle mass across 390+ foods. Plan daily meals, track calorie deficits or surpluses, and export meal plans.

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