1. What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest. It accounts for 60-75% of your total daily energy expenditure.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( BMR \) — Your basal metabolic rate in calories
• \( Activity\ Factor \) — Multiplier based on activity level
• \( Deficit \) — Caloric deficit for weight loss

Explanation: The formula calculates your total daily energy expenditure (TDEE) by multiplying BMR by an activity factor, then subtracts your desired deficit to determine daily calories for weight loss.

3. Importance of Caloric Deficit

Details: A caloric deficit is essential for weight loss. A deficit of 500 kcal/day typically results in about 1 pound (0.45 kg) of weight loss per week.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator), select your activity level, and specify your desired daily deficit. Typical deficits range from 250-1000 kcal/day.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It provides a good estimate, but individual variations in metabolism can affect actual results.

Q2: What's a safe caloric deficit?
A: 250-1000 kcal/day is generally safe. Very large deficits can be counterproductive and unhealthy.

Q3: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your BMR decreases, so you may need to recalculate periodically.

Q4: What if I'm not losing weight at this calorie level?
A: You may need to adjust your activity factor or deficit, or ensure you're tracking calories accurately.

Q5: Can I use this for weight gain?
A: Yes, by using a negative deficit (caloric surplus) instead.