Is the 500 calorie deficit always correct?
500 calories is a common starting point, but you should adjust based on progress, body size, and guidance from a health professional.
Step-by-step walkthrough
Calorie Calculator Guide
Use this companion guide beside the interactive calculator to make sure you understand the “why” behind every click. Each section includes the classroom explanation, student-friendly language, and quick practice prompts.
Before you start
Collect the data points listed below and double-check their units. Keeping an organized “givens” list is one of the fastest ways to reduce math errors and impress exam graders.
- calories
- nutrition
- bmr
Detailed procedure
Step 1
Select gender and enter age, weight (kg), and height (cm).
Step 2
Choose the activity level that mirrors your weekly routine.
Step 3
Review basal calories, maintenance target, and suggested ranges for cutting or bulking.
Teaching & troubleshooting tips
Can I switch to pounds and inches?
Inputs are metric to match the Mifflin-St Jeor constants. Convert pounds to kilograms (÷ 2.2046) and inches to centimeters (× 2.54) before entering values.