Calorie Calculator To Lose Body Fat And Gain Muscle

Calculation Formula:

\[ \text{Calories} = \text{TDEE}; \quad \text{Protein} = 2.2 \times \text{weight} \]

Calories (kcal/day):

Protein (g/day):

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1. What is the Calorie Calculator?

This calculator helps determine optimal calorie and protein intake for body recomposition - losing fat while gaining muscle. It uses your TDEE (Total Daily Energy Expenditure) and body weight to calculate maintenance calories and adequate protein intake.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \text{Calories} = \text{TDEE}; \quad \text{Protein} = 2.2 \times \text{weight} \]

Where:

\( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
\( \text{weight} \) — Body weight in kilograms (kg)
2.2 — Protein multiplier for optimal muscle growth (g/kg)

Explanation: Eating at maintenance calories (TDEE) while consuming adequate protein allows for body recomposition - losing fat while building muscle.

3. Importance of Proper Nutrition

Details: Proper calorie and protein intake are crucial for successful body recomposition. Adequate protein supports muscle growth and repair while maintaining calorie balance prevents fat gain.

4. Using the Calculator

Tips: Enter your calculated TDEE in kcal/day and your current body weight in kilograms. Ensure you use accurate measurements for best results.

5. Frequently Asked Questions (FAQ)

Q1: What is TDEE and how do I calculate it?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. You can use online TDEE calculators that factor in your age, weight, height, gender, and activity level.

Q2: Why 2.2g of protein per kg of body weight?
A: Research shows that 1.6-2.2g of protein per kg of body weight is optimal for muscle growth and preservation during fat loss. The higher end (2.2g) is recommended for optimal results.

Q3: How long does body recomposition take?
A: Body recomposition is a slow process that typically takes several months to show significant results. Consistency with nutrition and training is key.

Q4: Should I track other macros besides protein?
A: Yes, while protein is most important for muscle growth, you should also ensure adequate intake of healthy fats (0.7-1g per kg) and fill the remaining calories with carbohydrates.

Q5: How often should I recalculate my needs?
A: Recalculate your calorie and protein needs every 4-6 weeks or whenever your weight changes significantly (2-3 kg).