Evidence-based · Sources cited
TDEE & Nutrition Guides
Practical guides on TDEE, calories, macros and body composition, written to be used alongside the free calculator. Numbers are worked through, claims are cited to their primary sources, and every guide tells you what to do with the result.
The Complete TDEE Guide: How It Works and How to Use It
The in-depth explainer: the four components of TDEE, how the calculator estimates yours, and how to turn the number into a fat-loss, maintenance or muscle-gain plan.
How to Calculate Your TDEE by Hand (Step-by-Step, With Real Examples)
The exact formulas calculators use (Mifflin-St Jeor and Katch-McArdle), worked through with real numbers and a two-week method to verify your result.
TDEE vs BMR vs RMR: What's the Difference?
BMR, RMR and TDEE in plain English: what each one measures, the four parts of your daily burn, and which number to actually use.
How Much Protein Do You Actually Need? (Grams per Kg by Goal)
Evidence-based protein targets in grams per kg for cutting, maintaining and bulking, plus how to spread it across your meals.
How Big Should Your Calorie Deficit Be?
Size your deficit by percentage of TDEE, see what each one means in weekly loss, and learn why smaller is often smarter.
Activity Multipliers Explained (and Where Everyone Gets Them Wrong)
What the five activity multipliers really mean, the mistake almost everyone makes when picking theirs, and how to verify with a two-week test.
Metabolic Adaptation: Why Weight Loss Slows (and What to Do)
Why the scale slows after weeks in a deficit, how large the effect really is, and the evidence-based strategies to keep fat loss moving.
US Navy Formula vs Calipers vs DEXA: How to Measure Body Fat
US Navy tape, calipers, BIA scales and DEXA compared by accuracy and cost, plus why tracking change beats chasing the exact number.
Lean Bulk: How Many Calories and Macros Do You Need?
Set a lean-bulk surplus that maximises muscle and limits fat, with macro targets and rules for adjusting when the scale moves too fast or too slow.
Body Recomposition: Can You Lose Fat and Build Muscle at the Same Time?
Who can really do a body recomp, the setup that makes it possible, and how to know it is working when the scale stays flat for weeks.
How to Track Progress and Adjust Your Calories (When the Scale Lies)
Daily weigh-ins lie. Learn to read weekly averages, know when to adjust versus wait, and use the three-lever system to break a plateau.
How to Find Your True Maintenance Calories (The 2-Week Method)
Calculator estimates are starting points. The two-week method finds your actual maintenance from real-world data, and tells you when to update it.
What Is TDEE? Meaning, Definition, and Why It Matters
TDEE stands for Total Daily Energy Expenditure: every calorie you burn in a day. What it means, the four parts it includes, and the number to plan your diet around.
How to Calculate Your Macros From Your TDEE (Protein, Carbs, Fat)
Turn your TDEE into protein, carb and fat targets in four steps, with the calorie math worked through and a full example for an 80 kg cut.
How to Measure Body Fat With a Tape Measure (US Navy Method)
Estimate body fat at home with just a tape measure: where to measure, the US Navy formula, a worked example, and how accurate it really is versus calipers and DEXA.
How Many Calories Should I Eat to Lose Weight?
Set the right calorie target for fat loss in two steps: find your maintenance calories, then subtract a sensible deficit. With a table and a full worked example.
Body Fat Caliper Calculator: The Jackson-Pollock 3-Site Method Explained
How a caliper turns three skinfold pinches into a body fat percentage with the Jackson-Pollock method, plus a worked example and common measuring mistakes.
Free TDEE Calculator vs Paid Tracking Apps: Which Should You Use?
Formula calculators are instant and free; adaptive tracking apps refine your number over weeks of logging. Here is an honest comparison of both approaches.
NEAT: The Largest Variable in Your TDEE
Non-exercise activity can separate two similar people by hundreds of calories a day, and it drops silently when you diet. What it is, how big it gets, how to protect it.
How Long Will It Take to Lose the Weight?
A realistic timeline for your fat-loss goal, why the 7,700 kcal per kg rule overestimates the further you go, and the weekly rates that keep your muscle intact.
Why Your Weight Fluctuates Daily (and How to Read the Real Trend)
Daily swings of 1 to 2 kg are water, food and glycogen, not fat. What causes each one, how big it is, and the weighing routine that shows the trend underneath.
Reverse Dieting: What It Is, What the Evidence Shows, and How to Do It
Raising calories in small steps after a cut. What it genuinely does, what it cannot do despite the marketing, and a week-by-week protocol back to maintenance.
BMI vs Body Fat Percentage: Which Number Should You Actually Use?
BMI only knows your height and weight; body fat percentage knows what that weight is made of. Where each one works, where BMI fails, and how to read both together.
Ideal Body Fat Percentage: Ranges by Sex and Age
Healthy body fat ranges for men and women, how they shift with age, the real cost of chasing very low numbers, and why you should aim at a band rather than a figure.
Lean Body Mass and FFMI: How to Calculate Both
Split your weight into fat mass and lean mass with one line of arithmetic, turn it into a fat-free mass index, and use both to set sharper protein and calorie targets.