Calorie calculator

A pound of muscle burns about 6 calories/day at rest. A pound of fat burns about 2 calories/day. So gaining 10 lbs of muscle raises your BMR by ~40 calories/day—the equivalent of half an apple. It helps, but it's not magic. The real benefit of muscle is that strength training burns calories during the workout and helps preserve muscle during weight loss.

Eating way below your BMR (e.g., 800 cal/day when your BMR is 1,500) triggers metabolic adaptation—your body slows down to conserve energy. You lose weight initially, but then plateau. You also lose muscle, feel terrible, and rebound when you return to normal eating. A moderate deficit (300–500 below TDEE) is sustainable and preserves muscle.

When eating below TDEE, your body can break down muscle for energy if you don't eat enough protein. Aim for 0.7–1g protein per pound of body weight during weight loss to preserve muscle. At maintenance or surplus, 0.6–0.8g/lb is fine. Protein is also the most satiating macronutrient—it keeps you full longer per calorie.

NEAT is all the movement that isn't formal exercise: walking to the car, fidgeting, doing dishes, standing vs sitting. It can vary by 300–500 calories/day between people. Someone with a desk job who drives everywhere burns far less NEAT than someone who walks 10K steps/day and does physical work. If your calculated TDEE doesn't match reality, NEAT is often the culprit.

Within 10–15% for most people. Metabolic rate varies based on genetics, muscle mass, and hormones. Use this as a starting point, then adjust based on real-world results. Track weight for 2–3 weeks; if it's not changing as expected, adjust calories by 100–200 and reassess.

The TDEE calculation already includes activity level, so don't double-count. If you selected "moderately active" and your routine is consistent, stick to that TDEE. If you do an unusually intense workout, you can add 50–75% of estimated burn back (trackers overestimate). But for most people, the activity multiplier covers it.

First, verify you're tracking accurately—portion sizes, cooking oils, and "little bites" add up fast. If you're truly eating at a deficit for 3+ weeks with no change, your TDEE estimate might be off. Lower your intake by 100–200 calories and reassess. Metabolic adaptation, water retention, and muscle gain can mask fat loss short-term.

Almost. BMR (Basal Metabolic Rate) is measured in a lab under strict conditions (fasted, rested, controlled temp). RMR (Resting Metabolic Rate) is measured in less strict conditions and is slightly higher. For practical purposes, they're interchangeable. This calculator estimates BMR.