1. What is the Calorie Calculator for Fat Loss but Muscle Gain?

This calculator helps determine the optimal calorie intake for simultaneous fat loss and muscle gain by calculating a modest 250 kcal deficit or surplus from your TDEE (Total Daily Energy Expenditure).

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (kcal)
• \( +250 \) — For muscle gain (calorie surplus)
• \( -250 \) — For fat loss (calorie deficit)

Explanation: A 250 kcal adjustment provides a moderate approach that supports body recomposition - losing fat while gaining muscle.

3. Importance of Calorie Calculation

Details: Proper calorie management is essential for body recomposition. Too large a deficit can lead to muscle loss, while too large a surplus can lead to excessive fat gain.

4. Using the Calculator

Tips: Enter your calculated TDEE value and select your primary goal (fat loss or muscle gain). Ensure your TDEE calculation is accurate for best results.

5. Frequently Asked Questions (FAQ)

Q1: Why ±250 kcal specifically?
A: 250 kcal provides a moderate adjustment that supports body recomposition without being too aggressive in either direction.

Q2: Can I really lose fat and gain muscle simultaneously?
A: Yes, this is possible through body recomposition, especially for beginners, those returning to training, or with optimal nutrition and training.

Q3: How often should I recalculate my calorie needs?
A: Reassess every 4-6 weeks as your weight, body composition, and activity levels change.

Q4: What if I'm not seeing results?
A: Adjust your calorie intake by another 100-200 kcal and ensure proper protein intake and training consistency.

Q5: Should I track anything else besides calories?
A: Yes, protein intake (1.6-2.2g/kg body weight), training progression, and overall nutrition quality are equally important.