FAQs

To find your Total Daily Energy Expenditure (TDEE), you first need your Basal Metabolic Rate (BMR). This number shows the calories your body needs for basic functions. You can calculate BMR using the Harris-Benedict or Mifflin-St Jeor equations. Then, multiply your BMR by an activity factor, which matches your physical activity level. My calculator combines these steps for you.

If your activity level changes, you should adjust your TDEE accordingly. For example, if you start working out more frequently or increase the intensity of your workouts, you should choose a higher activity level on the TDEE calculator. Conversely, if you reduce your physical activity, select a lower activity level. Regularly reassessing your activity level ensures that your calorie intake aligns with your energy expenditure.

Recheck your Total Daily Energy Expenditure (TDEE) every few months or after big weight or activity changes. Also, track your weight and activity. This will help you adjust your calorie intake and stay at your goal weight.

If you have high body fat, TDEE estimates might be less accurate. This is because most formulas don’t separate lean mass from fat. However, a body composition analysis can fix this. It will provide a more accurate BMR. This, in turn, improves TDEE calculations.

Whether to eat back burned calories hinges on your goals. For weight maintenance, it’s wise to do so. This balances energy. However, if weight loss is the aim, skipping this step creates a bigger deficit. Yet, don’t forget to eat enough to support workouts and health.

Yes, you can use your TDEE to bulk up and gain muscle by eating at a caloric surplus. Aim to consume 10-20% more calories than your TDEE to ensure you’re providing your body with the extra energy needed to build muscle. Pair this with a structured strength training program to maximize muscle growth.

Some common mistakes include:

1. Overestimating or underestimating activity level.
2. Not tracking food intake accurately.
3. Ignoring changes in weight and activity level.
4. Expecting immediate results without giving the body time to adjust.
5. Not considering individual variations in metabolism and lifestyle.

To track your progress, monitor your weight, body measurements, and how your clothes fit. Update your TDEE calculation often, then adjust your calorie intake. Also, keep a food diary or use an app to meet your daily calorie and macronutrient goals.

If you hit a weight loss plateau, consider the following steps:

1. Recalculate your TDEE based on your new weight.
2. Reassess your food intake for accuracy.
3. Adjust your calorie intake or increase physical activity to create a new deficit.
4. Implement intermittent fasting or a refeed day to reset your metabolism.
5. Ensure you’re getting enough sleep and managing stress, as these can impact weight loss.

If you have a medical condition, it’s best to consult with a healthcare professional before using a TDEE calculator. Certain conditions and medications can affect your metabolism and energy needs. A healthcare professional can provide personalized advice and ensure that your diet and exercise plan are safe and effective for your specific situation.

As you age, your metabolism tends to slow down, and your TDEE decreases. This is due to a natural loss of muscle mass and changes in hormone levels. To counteract this, engage in regular strength training and maintain a balanced diet to preserve muscle mass and support a healthy metabolism.

Counting macronutrients is helpful for muscle building or losing fat. It ensures you get the right protein, carbs, and fats. This improves body composition and health. For general weight management, focusing on calorie intake still works.

People who track calories find my calculator very accurate. This accuracy is a key reason for its popularity. It usually gets the estimates right within about 10%. This is if users are honest about their activity level. For instance, if you need 2,300 daily calories, the calculator might be off by 230 calories. Over a month, this equals about 7,000 calories (2 pounds). However, many overestimate their activity level. They often pick ‘Heavy Exercise’ instead of ‘Light Exercise.’ So, it’s best to start with the TDEE calculator. Then, adjust your calorie intake based on your weight changes over time.

There are five selections: Sedentary, Light Exercise (1-2 days per week), Moderate (3-5 days per week), Heavy (6-7 days per week), and Athlete (2x per day). These figures were developed by scientists. “Workouts” mean real, intense workouts. If you work out 7 days per week but take it easy, it does not qualify as “Heavy Exercise”. Be honest with yourself about your activity level. The calculator provides calorie ranges to help you find your target. Skew low for weight loss, or high for muscle gain. Most people follow the calculator’s recommendation and fine-tune their calories based on weight changes.

You’re likely eating too many calories. Start using a food scale and track your calories precisely. Most people are surprised by how far off their estimates are. Weight loss takes time, so be patient. If you haven’t lost weight in 4 weeks, decrease your daily calories. If weight loss stalls, consider fasting for 2-3 days or increase your calories to maintenance for a few weeks to normalize your hormones. Eating at maintenance calories once per week can help keep your hormones in check while cutting calories on other days.

There is no “best” macronutrient ratio. It’s important to eat enough protein and get vitamins and minerals from whole foods. High protein is particularly important when cutting, and many enjoy high-protein diets. An ideal diet might include steamed veggies, beans, chicken, fish, and fruits. You don’t have to be perfect; following a good diet 4-5 days per week and being more lenient the other days is fine. Athletes aiming for peak performance should stick to a proper diet more strictly.