Question 1

How accurate is the TDEE calculator?

Accepted Answer

The Mifflin-St Jeor equation is considered the most accurate predictive BMR formula for most adults, typically within ±10% of measured values. Track your weight for 2–3 weeks and adjust by 100–200 kcal if results differ.

Question 2

How big should my calorie deficit be?

Accepted Answer

A deficit of 300–500 kcal/day (about 0.25–0.5 kg or 0.5–1 lb per week) is sustainable for most people. Larger deficits increase muscle loss, fatigue and rebound risk.

Question 3

Is BMI a good measure of health?

Accepted Answer

BMI is a quick population-level screening tool, but it can't distinguish muscle from fat. Pair it with body fat percentage and waist circumference for a fuller picture.

Question 4

How do I measure for the Navy body fat method?

Accepted Answer

Measure your neck just below the larynx, your waist at the navel (men) or narrowest point (women), and hips at the widest point (women). Use a soft tape, relaxed, without compressing the skin.

Question 5

How much protein do I need while losing weight?

Accepted Answer

Research supports roughly 1.6–2.2 g of protein per kg of body weight per day during a deficit to help preserve lean muscle mass.

Question 6

Why has my weight loss stalled?

Accepted Answer

Water retention, reduced daily movement and a lower TDEE as you get lighter are common causes. Recalculate your TDEE every 4–5 kg lost and keep strength training.

Question 7

Is the AI meal plan safe for everyone?

Accepted Answer

The plan is a general educational sample. People who are pregnant, have diabetes, kidney disease, eating disorders or food allergies should consult a doctor or registered dietitian first.

Question 8

Do I need to count calories forever?

Accepted Answer

No. Many people use calorie tracking for a few months to learn portion sizes, then transition to intuitive eating while monitoring weight trends.

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