Question 1

What is TDEE and why is it important?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolism, physical activity, and digestion. It's the foundation of any nutrition plan - you need to know your TDEE to create an effective calorie deficit for fat loss or surplus for muscle gain.

Question 2

How accurate is this TDEE calculator?

Accepted Answer

Our calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for most populations. We combine this with refined activity multipliers and adjustments for factors like metabolic adaptation. It's significantly more accurate than basic online calculators, though individual metabolism can vary by 10-15%.

Question 3

What's the difference between TDEE and BMR?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories you burn at complete rest - just to keep your organs functioning. TDEE includes BMR plus all your daily activities, exercise, and the energy used to digest food. You should base your diet on TDEE, not BMR.

Question 4

How do I use my TDEE results for weight loss?

Accepted Answer

For weight loss, eat 300-500 calories below your TDEE. This creates a sustainable deficit that promotes fat loss while preserving muscle. Our calculator automatically provides these adjusted targets along with optimal macro ratios for your goal.

Question 5

How do I use my TDEE results for muscle gain?

Accepted Answer

For muscle gain, eat 200-300 calories above your TDEE. This provides enough energy for muscle growth without excessive fat gain. The calculator adjusts your protein target higher to support muscle protein synthesis.

Question 6

How do I use my TDEE for body recomposition?

Accepted Answer

For body recomposition (losing fat while gaining muscle), eat at or slightly below maintenance with high protein (1g per pound of bodyweight). This is a slower process but allows simultaneous fat loss and muscle gain, especially for beginners.

Question 7

Why does the calculator ask about body fat percentage?

Accepted Answer

Body fat percentage helps us estimate your lean body mass, which affects your calorie needs more accurately than total body weight alone. Two people at the same weight but different body fat percentages have different metabolic needs. If you don't know yours, we provide visual guides to estimate it.

Question 8

What if my TDEE results seem too high or too low?

Accepted Answer

TDEE calculations are estimates. Start with our recommendations, follow them consistently for 2-3 weeks, and track your weight. If you're not losing/gaining as expected, adjust by 100-200 calories. The Progress Tracker helps you make data-driven adjustments.

Question 9

How often should I recalculate my TDEE?

Accepted Answer

Recalculate every 4-6 weeks or whenever your weight changes by more than 5 pounds. As you lose fat or gain muscle, your calorie needs change. Your metabolism also adapts to prolonged dieting, so periodic recalculation ensures accuracy.

Question 10

What activity level should I select?

Accepted Answer

Be honest about your activity. Sedentary means desk job with little exercise. Light is 1-2 workouts/week. Moderate is 3-5 workouts. Very active is 6-7 intense sessions plus an active job. Most people overestimate - when in doubt, choose the lower option.

Question 11

Does the calculator account for exercise calories?

Accepted Answer

Yes, your activity level selection factors in exercise. Don't add extra calories for workouts on top of your TDEE - that's already included. This prevents the common mistake of overestimating exercise calories and undoing your deficit.

Question 12

Why are my macros different from what I expected?

Accepted Answer

Our macro ratios are optimized based on current research. We prioritize protein for muscle preservation, then set fats at a healthy minimum for hormones, and fill remaining calories with carbs for performance. This differs from outdated 'balanced' ratios.

TDEE Calculator

Caloric Intake

Macro Targets

Micro Targets

TDEE Calculator

Caloric Intake

Macro Targets

Micro Targets