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People who actually track their calories report that my calculator is extremely accurate, and this is a big reason for its popularity. The calorie estimations are typically within ~10% of the actual amount, if you’re honest about your activity level. For example, if someone needs around 2,300 calories per day, the calculator could be off by about 230 calories. Over the course of a month, this adds up to approximately 7,000 calories (or about 2 pounds). However, many people tend to overestimate how much they exercise (e.g., they select "Heavy Exercise" when they should choose "Light Exercise"). The TDEE calculator is a reasonable starting point, and you can fine-tune your calorie intake based on how your weight changes over time.
There are five activity levels to choose from: Sedentary (little to no exercise), Light Exercise (1-2 days per week), Moderate Exercise (3-5 days per week), Heavy Exercise (6-7 days per week), and Athlete (intense training twice a day). These categories were developed by scientists and are widely used, so they’re the standard my calculator follows. It’s important to be honest about your activity level, though—an effective workout means pushing yourself, not just showing up at the gym. If you work out 7 days a week but keep it easy, that doesn’t qualify as “Heavy Exercise.” The calculator will give you a calorie range to help target your goals. If you want to lose weight, aim for the lower end; if you want to build muscle, go higher. Most people just stick with the calculated number, and it works well. After a few weeks, you can adjust your calorie intake based on your progress.
You're consuming more calories than you burn. If you were in a proper caloric deficit, you would be losing weight. The first step is to use a food scale and track your calories accurately—most people are surprised by how much they underestimate their intake. Weight loss takes time, so be patient and monitor your daily calories carefully. If you haven’t lost any weight in four weeks, adjust your intake by reducing calories. Plateaus happen, and when they do, one approach that has worked for me is a 2-3 day fast—it seems to help the body release stubborn weight (though this is just my experience, and you should consult a doctor if you have concerns). Another strategy is to increase calories to maintenance levels for a few weeks to help regulate your hormones. I also recommend eating at maintenance one day per week while cutting to keep your metabolism and hormones balanced, then maintaining a caloric deficit the other six days.
The Body Mass Index (BMI) formula estimates weight relative to height, but people come in all shapes and sizes. Think about the football players at your school—some weren’t especially tall but weighed more due to their muscle mass. This is why BMI often misclassifies muscular individuals as overweight and has long been a frustration for weightlifters. The more muscle you have, the less accurate BMI becomes. It was designed as a general tool for assessing populations, not individuals.
There’s no single "best" macronutrient ratio, but the key is to get enough protein and ensure your body receives essential vitamins and minerals from whole, nutrient-dense foods. A high-protein diet is especially important when cutting, and many people find it more satisfying. In my opinion, an ideal diet would include steamed vegetables, beans, chicken, fish, and fruits. But you don’t have to be perfect—eating well 4-5 days a week while allowing some flexibility on the other days is totally fine (just don’t overdo it). If you're an athlete aiming for peak performance, then sticking to a structured diet 100% of the time will be more important.
For most people, at least one of these formulas provides a fairly accurate estimate. However, like BMI, their accuracy decreases if you have more muscle than the average person. Don’t worry too much about the number—it’s meant as a general guideline for populations rather than an exact measure for individuals.
No, you don’t have to work out to lose weight, but it definitely helps. Weight loss mainly comes down to calories in vs. calories out—you need to consume fewer calories than you burn. You can achieve this through diet alone, but exercise makes it easier by: Burning extra calories – so you don’t have to restrict food as much, Preserving muscle mass – helping you look toned instead of just losing weight, Boosting metabolism – making it easier to maintain weight loss long-term.