Question 1

What is TDEE and why should I calculate it?

Accepted Answer

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, including everything from basic metabolic functions to physical activity. Why knowing your TDEE matters: Fat Loss: You need a calorie deficit (eating below TDEE) to lose fat sustainably Muscle Gain: You need a calorie surplus (eating above TDEE) to build muscle efficiently Maintenance: Eating at TDEE maintains your current body composition Precision: Removes guesswork and provides a data-driven starting point Example: If your TDEE is 2,500 calories and you want to lose fat, eating 2,000 calories/day creates a 500-calorie deficit (1 lb of fat loss per week). This is more precise than generic "eat less" advice.

Question 2

Should I use Mifflin-St Jeor or Katch-McArdle formula?

Accepted Answer

The calculator automatically chooses the best formula based on the information you provide: Formula Best For Accuracy Mifflin-St Jeor General population, no body fat % known ±10% in most individuals Katch-McArdle When you know your body fat % ±5% when BF% is accurate Recommendation: If you have an accurate body fat percentage measurement (from DEXA, hydrostatic weighing, or our Navy Method calculator), use Katch-McArdle for better accuracy. Otherwise, Mifflin-St Jeor is the gold standard for most people. Why Katch-McArdle is more accurate: It uses lean body mass rather than total body weight, so it accounts for the fact that muscle tissue burns more calories than fat tissue.

Question 3

What do the TDEE components (BMR, TEF, EAT, NEAT) mean?

Accepted Answer

Your TDEE consists of four components that add up to your total daily calorie burn: BMR - Basal Metabolic Rate (60-75%): Calories burned at complete rest for essential functions like breathing, circulation, and cell production. This is the largest component. TEF - Thermic Effect of Food (8-10%): Energy required to digest, absorb, and process nutrients. Protein has the highest TEF (~25%), followed by carbs (~8%), then fat (~3%). EAT - Exercise Activity Thermogenesis (15-30%): Calories burned during planned exercise and workouts. Highly variable based on training volume. NEAT - Non-Exercise Activity Thermogenesis (15-30%): Calories from daily activities like walking, fidgeting, posture maintenance, and occupational tasks. Can vary by 2,000+ calories between sedentary and active individuals. Why this matters: If your weight loss stalls, you might have unconsciously reduced NEAT (moving less throughout the day), not just lack of exercise. Track daily steps to monitor NEAT changes.

Question 4

How much protein, fat, and carbs should I eat?

Accepted Answer

Our calculator uses evidence-based recommendations from sports nutrition research: Protein Targets: Fat Loss: 2.0-2.2g/kg body weight (preserves muscle in a deficit) Maintenance: 1.6-1.8g/kg body weight (adequate for active individuals) Muscle Gain: 1.8-2.0g/kg body weight (supports muscle protein synthesis) Fat Requirements: Minimum: 0.8g/kg body weight (essential for hormone production and vitamin absorption) Optimal Range: 25-35% of total calories Focus: Prioritize monounsaturated fats and omega-3 fatty acids Carbohydrate Strategy: Active Training: 3-7g/kg body weight depending on volume Fat Loss: Flexible - use remaining calories after protein/fat targets High Performance: 5-7g/kg for endurance or high-volume training Timing: Prioritize around workouts for performance and recovery Example (70kg person cutting): Protein: 154g (2.2g/kg), Fat: 56g (0.8g/kg minimum), Carbs: remaining calories. This preserves muscle while losing fat.

Question 5

How accurate is my TDEE calculation?

Accepted Answer

TDEE calculations are starting estimates, not perfect predictions. Here's what to expect: Population Average: Formulas are based on large population studies and will be accurate for most people (±10%) Individual Variation: Factors like genetics, metabolic adaptation, medication, and stress can affect your actual TDEE by 200-400 calories Activity Level Estimates: The biggest source of error - people often overestimate their activity level NEAT Variability: Daily movement can vary by 500+ calories day-to-day The Solution: Use your calculated TDEE as a starting point, then track for 2-3 weeks: Weigh yourself daily at the same time (track the weekly average) If weight changes match your goal: Continue current calories If weight isn't changing as expected: Adjust by ±200-300 calories Repeat until you find your true TDEE Example: Calculator says 2,500 TDEE. You eat 2,000 calories (500 deficit) but only lose 0.25 lb/week instead of 1 lb/week. Your actual TDEE is likely ~2,250 calories. Adjust to 1,750 calories.

Question 6

Which activity level should I choose?

Accepted Answer

Activity level selection is crucial - most people overestimate their activity. Here's how to choose accurately: Level Multiplier Description Sedentary 1.2× Office job, no exercise, Lightly Active 1.375× Light exercise 1-3 days/week, 5,000-7,500 steps/day Moderately Active 1.55× Moderate exercise 3-5 days/week, 7,500-10,000 steps/day Very Active 1.725× Hard exercise 6-7 days/week, 10,000-12,500 steps/day Extremely Active 1.9× Physical job + daily training, 12,500+ steps/day Pro Tip: When in doubt, choose one level lower than you think. It's easier to increase calories if weight loss is too fast than to realize you've been eating too much for weeks. Use step count: Your average daily steps are a more objective measure than subjective "exercise days per week."

Question 7

How do I adjust my calories if I'm not seeing results?

Accepted Answer

Your calculated TDEE is a starting point. Here's how to dial it in based on real-world results: Step 1: Track Consistently (2-3 Weeks) Use a food scale and tracking app daily Weigh yourself at the same time each morning (track weekly average) Take progress photos and measurements Step 2: Evaluate Your Progress Fat Loss Goal: Aim for 0.5-1% body weight loss per week (1-2 lbs for a 200 lb person) Muscle Gain Goal: Aim for 0.25-0.5% body weight gain per week Maintenance Goal: Weight should fluctuate by Step 3: Make Adjustments Situation Action Weight loss too slow Reduce calories by 200-300/day Weight loss too fast (>1%/week) Increase calories by 200-300/day Not gaining weight (bulking) Increase calories by 200-300/day Gaining too fast (bulking) Reduce calories by 100-200/day Warning Signs: Severe hunger, sleep issues, performance decline, or rapid weight changes (>1%/week) mean your deficit/surplus is too aggressive.

Question 8

Should I eat the same calories every day or adjust for training?

Accepted Answer

There are two valid approaches - choose based on your preference and consistency: Option 1: Same Calories Daily (Recommended for Most) Pros: Simpler to track and maintain consistency Easier to establish habits and meal prep Weekly calorie average is what matters for results Reduces decision fatigue Option 2: Calorie/Carb Cycling Pros: Higher calories on training days can improve performance Lower calories on rest days may reduce fat gain during bulking Can help with diet adherence (bigger meals on training days) Example: 2,500 calorie target. Eat 2,700 on 4 training days and 2,100 on 3 rest days. Weekly total: 17,500 calories (same average). The Bottom Line: For most people, consistency matters more than timing. If eating the same calories daily helps you stick to your plan, that's the better choice. Advanced athletes may benefit from strategic cycling. Carb Cycling: A common variation is to keep protein/fat constant and adjust carbs around training. High carbs on training days, lower on rest days.

Question 9

What if I have a very slow or fast metabolism?

Accepted Answer

True "slow" or "fast" metabolisms exist, but the variation is much smaller than most people think: The Reality of Metabolic Variation: Normal Range: 96% of people fall within ±200-300 calories of calculated TDEE True Outliers: Only 2-4% of people have metabolic rates >±400 calories from prediction Lean Mass: The biggest factor - more muscle = higher metabolism Age/Gender: Metabolic rate decreases ~2-3% per decade after age 30 What's Often Mistaken for "Slow Metabolism": Inaccurate Tracking: Underestimating food intake by 20-50% is extremely common Reduced NEAT: Moving less unconsciously when dieting (adaptive thermogenesis) Metabolic Adaptation: After extended dieting, metabolism can decrease by 5-15% Medical Conditions: Hypothyroidism, PCOS, and medications can reduce TDEE by 200-500 calories If You Suspect True Metabolic Issues: Track meticulously with a food scale for 2-3 weeks Get bloodwork to check thyroid function (TSH, T3, T4) Review medications that may affect metabolism Consult with a registered dietitian or physician Consider a metabolic testing facility for RMR measurement The Solution: Regardless of metabolic rate, tracking and adjusting based on results works for everyone. If you consistently eat 1,800 calories and lose 1 lb/week, your TDEE is ~2,300 calories - the formula accuracy doesn't matter.

TDEE & Macro Calculator

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Quick Facts

TDEE & Macros FAQ

What is TDEE and why should I calculate it?

Should I use Mifflin-St Jeor or Katch-McArdle formula?

What do the TDEE components (BMR, TEF, EAT, NEAT) mean?

How much protein, fat, and carbs should I eat?

How accurate is my TDEE calculation?

Which activity level should I choose?

How do I adjust my calories if I'm not seeing results?

Should I eat the same calories every day or adjust for training?

What if I have a very slow or fast metabolism?

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