How Many Calories Should I Eat to Lose Fat and Gain Muscle Calculator

Calorie Surplus/Deficit Formula:

\[ \text{Calorie Target} = \text{TDEE} \pm 250 \text{ kcal} \]

Recommended Daily Calories:

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1. What Is TDEE And Calorie Adjustment?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. Adjusting your calorie intake by ±250 kcal from your TDEE helps create the optimal environment for either fat loss or muscle gain while minimizing unwanted outcomes.

2. How The Calculator Works

The calculator uses a simple formula:

\[ \text{Calorie Target} = \text{TDEE} \pm 250 \text{ kcal} \]

Where:

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

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

3. Importance Of Proper Calorie Intake

Details: Proper calorie manipulation is essential for body recomposition. Too large a deficit can cause muscle loss, while too large a surplus can lead to excessive fat gain. The ±250 kcal approach balances these risks effectively.

4. Using The Calculator

Tips: Enter your calculated TDEE value in kcal, select your primary goal (lose fat or gain muscle), and the calculator will provide your recommended daily calorie intake. Ensure your TDEE calculation is accurate for best results.

5. Frequently Asked Questions (FAQ)

Q1: Why ±250 kcal specifically?
A: 250 kcal represents a moderate adjustment that supports body recomposition - enough to create change without being too aggressive.

Q2: How often should I recalculate my calorie needs?
A: Reassess every 4-6 weeks or after significant weight changes (±5-10 lbs) to account for metabolic adaptations.

Q3: Can I both lose fat and gain muscle simultaneously?
A: Yes, this is called body recomposition and is most effective for beginners, those returning to training, or using strategic calorie cycling.

Q4: What if I'm not seeing results with ±250 kcal?
A: Individual responses vary. You may need to adjust by an additional 100-200 kcal based on weekly progress measurements.

Q5: How important is protein intake with this approach?
A: Crucial. Maintain 1.6-2.2g protein per kg body weight to support muscle preservation during fat loss and muscle growth during surplus.