Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at complete rest (no movement at all). TDEE is BMR multiplied by your activity level, representing the total calories you actually burn in a day, including movement and exercise.
Should I track my calories every day?
It's not necessary for everyone, but it's very useful at first to understand how much you actually eat compared to your personal estimate. After a while, you can rely on consistent eating habits without tracking every meal precisely.
How often should I recalculate my calories?
It's best to recalculate every 4-6 weeks, or whenever your weight changes noticeably (more than 3-4 kg), since your calorie needs change as your body weight and activity level change.
Does a large calorie deficit speed up weight loss?
In the short term, yes, but it's not sustainable and can lead to muscle loss, a slower metabolism, and constant hunger. A moderate deficit (300-500 calories) is safer and more sustainable long-term.
Are these calculators suitable for professional athletes?
These calculators give a solid estimate for regular people and amateur athletes. Professional athletes may need a more precise assessment from a specialized sports nutritionist due to their unique individual needs.
Do I need protein supplements to build muscle?
No, supplements aren't necessary if you can meet your protein needs through whole foods. But they're a practical, convenient way to close the daily gap if your schedule doesn't allow for enough meals.