Critical Medical Disclaimers
This calculator has estimates for educational and nutritional purposes only by using scientific formulas (Mifflin-St. Jeor). The outcomes differ depending on personal metabolic parameters, diseases. Never embark on a diet or exercise program without consulting your qualified healthcare provider or doctor. This is not a medical advice, diagnosis, or treatment tool.
Fitness Calculator Support Team
If you have questions about your BMR, TDEE calculation, calorie needs, or workout planning, our expert fitness team is always ready to help.
Whether you want to understand your body's energy needs, create a better diet plan, or find it difficult to understand the results of a calculator - we can provide you with complete guidance and support that suits your health and fitness needs.
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Expert Fitness Help
Our team, comprised of experienced fitness and diet experts, helps you understand your BMR, TDEE, and calorie needs based on your body. We provide proven nutrition recommendations that are tailored to your specific health and fitness levels.
Urgent queries prioritized
Multilingual support available
Including weekends and holidays
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Calculator Technical Support
If you're having trouble understanding your BMR or TDEE, our technical help team will explain the meaning behind these numbers in simple terms and help you interpret your results correctly.
Nutrition Planning
We provide concise and simple advice based on your calculated calorie needs. We help you create a diet plan that suits your health and fitness goals and is easily sustainable over the long term.
Workout Tips
Get the best workout tips for your activity level and fitness goals. We help you optimize your exercise routine to get better and faster results.
Multiple Ways to Reach Us
Email Support
If you have a fitness question, need nutrition advice, or are having trouble understanding the calculator, email us. We respond with detailed feedback within 24 hours.
[email protected]WhatsApp Support
If you need an immediate response to your BMR or calorie count, talk to us on WhatsApp. Here you'll get instant and personalized feedback.
Chat on WhatsAppPhone Consultation
If you prefer to speak directly with a fitness expert, schedule a phone consultation. We will help you every step of the way on your health journey.
+92 300 3028545Common Support Questions
Should I eat the same amount as my TDEE every day?
Your TDEE serves as an initial benchmark rather than a strict daily limit. For weight loss, aim for a 300-500 calorie deficit below your TDEE to promote sustainable fat reduction without muscle loss. To build muscle, add 200-300 surplus calories, focusing on protein-rich sources. Monitor your energy levels and progress over weeks, adjusting as needed for hormonal or lifestyle shifts. Our support team can refine this into a customized plan aligned with your metabolism and preferences.
Should I measure my TDEE daily?
Daily TDEE measurements are unnecessary and impractical, as it's an estimate influenced by variables like sleep, stress, and hydration. Recalculate every 4-6 weeks or after major changes (e.g., 5-10 lbs weight shift). For weight loss, maintain a 300-500 calorie deficit; for muscle gain, a 200-300 surplus. Track trends via apps or journals to spot patterns, and consult our team for tools to automate adjustments based on your real-time data and goals.
My weight isn't changing even though I'm following everything, why?
It's completely normal for the body to adjust its metabolic rate at times. It's also possible that you're losing fat and gaining muscle, which is why the scale shows less difference. Sometimes, hidden calories in your diet can also hinder progress. Contact our support team; they will assess your activity level and eating habits and provide you with personalized guidance to help you regain your progress.
When should I recalculate my BMR and TDEE?
Recalculations should be done after every 5 to 10 pound weight change or when there's a significant difference in your activity level. If you're actively losing or gaining weight, be sure to check every 4 to 6 weeks. Your metabolism and body composition change over time, so regular calculations ensure your nutrition plan is always in line with your current body needs.
How long does it take to hear back from your support team?
We respond to every question within 24 hours (business days). If there's an urgent technical issue, we try to resolve it within 4 to 6 hours. If you need a quick response, use WhatsApp support you'll get an immediate and fast response there.
How accurate is my BMR calculation?
BMR calculations using the Mifflin-St. Jeor equation, as in our tool, are highly reliable estimates, accurate within 10% of measured values for about 70-82% of individuals, depending on factors like body composition and health status. They provide a strong foundation for calorie planning but can vary due to individual metabolism, hormones, or medications. For obese users, accuracy may dip slightly, so we recommend periodic re-testing or indirect calorimetry for precision. Our support team can guide you on interpreting results and adjusting for personal variables to optimize your fitness plan.
Your Success Is Our First Priority
Whether you're tracking calories, creating a workout plan, or optimizing nutrition, our support team is with you every step of the way. Feel free to contact us with any questions, concerns, or feedback. Your fitness journey is our priority, and we're committed to helping you achieve excellent and sustainable results through science-based assurance and personalized support.
Support Hours & Response Times
Email Support
Monday - Sunday: 24/7 submission
Response within 24 hours (usually much faster)
WhatsApp Chat
Daily: 9:00 AM - 10:00 PM (PKT)
Instant responses during business hours
Phone Consultation
Monday - Friday: 10:00 AM - 6:00 PM (PKT)
Schedule appointments for detailed guidance
Note: While we accept messages 24/7, responses are provided during business hours. Urgent technical issues are prioritized for faster resolution.