Question 1

How accurate is the TDEE calculator?

Accepted Answer

The calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate BMR formula for non-athlete populations, within 10% for most people. Individual metabolic rates vary due to genetics, body composition (muscle burns more calories than fat at rest), and non-exercise activity (NEAT). Treat the result as a starting estimate and adjust based on 2 weeks of real tracking data.

Question 2

How quickly should I aim to lose weight?

Accepted Answer

A rate of 0.5-1 lb per week (0.25-0.5 kg) is optimal for most people aiming to lose fat while preserving muscle. This corresponds to a daily calorie deficit of 250-500 calories. Losing weight faster is possible but significantly increases the risk of muscle loss, hormonal disruption, and metabolic adaptation.

Question 3

How accurate is the 1-Rep Max calculator?

Accepted Answer

The 1RM calculator uses the Epley formula (weight × (1 + reps/30)) which is most accurate for sets of 2-10 reps. Singles (1 rep) are exact. Higher rep sets (10+) become less accurate as fatigue plays a bigger role. Use the result as an estimate, test your actual 1RM only after several months of consistent training and under safe conditions.

Question 4

How does the Navy Body Fat method work?

Accepted Answer

The US Navy method estimates body fat using circumference measurements, waist, neck, and for women, hip. These feed into a logarithmic formula validated against more expensive methods like DEXA. It's accurate to within 3-4% for most people. Consistency in measurement location matters: waist at the narrowest point, neck just below the larynx, hips at the widest point.

Question 5

What are macros and why do they matter beyond calories?

Accepted Answer

Macros (macronutrients) are protein, carbohydrates, and fat. You could hit a 2,000 calorie target eating only processed food, the calories are the same, but the composition is wrong for body composition. Adequate protein (0.7-1g per lb) is essential for muscle building and retention during fat loss. Hitting both calories and macros produces significantly better results than calories alone.

Calorie & Macro Calculator