1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's the starting point for determining your calorie needs for fat loss or muscle building.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( \text{TDEE} \) — Your total daily energy expenditure
• \( +250 \text{kcal} \) — For muscle building (surplus)
• \( -250 \text{kcal} \) — For fat loss (deficit)

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

3. Importance of Calorie Management

Details: Proper calorie management is essential for achieving body composition goals. A moderate deficit preserves muscle while losing fat, while a moderate surplus supports muscle growth with minimal fat gain.

4. Using the Calculator

Tips: Enter your calculated TDEE value and select your goal (lose fat or build muscle). For best results, combine with appropriate exercise and protein intake.

5. Frequently Asked Questions (FAQ)

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

Q2: Is 250 kcal enough to see results?
A: Yes, a 250 kcal daily deficit/surplus can lead to about 0.5 lb (0.23 kg) of fat loss/muscle gain per week, which is sustainable long-term.

Q3: Should I adjust my calories over time?
A: Yes, as your weight changes, your TDEE will change, requiring periodic recalculation of your calorie targets.

Q4: What about macronutrients?
A: While total calories are most important for weight changes, adequate protein intake is crucial for preserving muscle during fat loss and building muscle during surplus.

Q5: Can I both lose fat and build muscle simultaneously?
A: Beginners and those returning to training after a break may experience some body recomposition, but most people need to focus on one primary goal at a time.