FAQ

What is my TDEE?
Total daily energy expenditure also called your maintenance. This is how many calories you need to eat to maintain your weight. If you eat more calories than this you will gain weight (surplus), if you eat less (deficit) you will lose weight. This is often referred to as CICO, calories in calories out. There are many diets out there and when they work they are simply manipulating your calorie balance.

What do I do with this information?
1. Estimate your TDEE. Remember this calculator only gives you an estimate. You will have to adjust over time.
2. Set a goal. Decide if you would like to gain weight or "cut", or lose weight and "bulk". Adjust your TDEE by adding or subtracting 10-20% (TDEE x 1.1 or 1.2).
3. Track your calories and weight and plan to adjust over time. When you gain or lose weight you will need more or fewer calories to hit your maintenance. Adjust accordingly. Also, remember your weight may fluctuate daily. Track your weight over time and watch for trends.
4. Be patient.

How do I track calories?
The most recommended way of tracking calories would be MyFitnessPal.

Should I worry about macros?
Start by tracking calories and protein first. A good rule of thumb is 0.8g/lb of body weight for protein and 0.5g/lb of fats. Fill the rest of your calories with carbs. Again, this will need to be adjusted over time.

Can I gain muscle and lose fat at the same time?
The simple answer for most people is no. Unless you are on performance enhancing drugs (PEDs) or are very overweight, you cannot both gain muscle and lose fat simultaneously.