Calorie Calculator To Lose Weight And Gain Muscle

TDEE Equation:

\[ TDEE = BMR \times Activity Factor \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

TDEE (Maintenance Calories):

Weight Loss Calories (500 deficit):

Muscle Gain Calories (250 surplus):

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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 maintenance calorie level needed to maintain your current weight.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \text{ (for men)} \] \[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \text{ (for women)} \]

TDEE is then calculated by multiplying BMR by your activity level factor.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is essential for effective weight management, muscle building, and achieving fitness goals. Understanding your TDEE helps create appropriate calorie deficits for weight loss or surpluses for muscle gain.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. For accurate results, use your current measurements and be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR (Basal Metabolic Rate) is calories burned at complete rest, while TDEE includes all daily activities and exercise.

Q2: How much calorie deficit for weight loss?
A: A 500-calorie daily deficit typically results in about 0.5kg weight loss per week, which is considered safe and sustainable.

Q3: How much calorie surplus for muscle gain?
A: A 250-500 calorie surplus is recommended for lean muscle gain while minimizing fat accumulation.

Q4: Should I adjust calories as I progress?
A: Yes, recalculate your TDEE every 4-6 weeks or after significant weight changes to maintain accuracy.

Q5: Are these calculations accurate for everyone?
A: While these formulas provide good estimates, individual metabolism can vary. Use the results as a starting point and adjust based on your progress.