1. What Is TDEE And Calorie Balance?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day. To lose body fat, you need a calorie deficit, while to gain muscle, you need a calorie surplus combined with proper strength training.

2. How The Calculator Works

The calculator uses the formula:

Where:

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

Explanation: A 250 kcal adjustment provides a moderate, sustainable approach to body recomposition without extreme dieting.

3. Importance Of Proper Calorie Intake

Details: Proper calorie balance is essential for achieving body composition goals. Too large a deficit can cause 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 goal. For best results, combine with appropriate exercise and monitor progress regularly.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, weight, height, gender, and activity level.

Q2: Is 250 kcal deficit/surplus enough?
A: A 250 kcal adjustment creates a moderate, sustainable change of about 0.5 lb (0.23 kg) per week, which is ideal for body recomposition.

Q3: Can I lose fat and gain muscle at the same time?
A: Beginners and those returning to training after a break can often achieve both simultaneously, but experienced trainees typically need to focus on one goal at a time.

Q4: How often should I adjust my calorie intake?
A: Reassess your TDEE and progress every 4-6 weeks, as your weight and metabolism will change over time.

Q5: Should I track anything besides calories?
A: Yes, adequate protein intake (1.6-2.2g/kg body weight) and proper strength training are crucial for body recomposition success.