1. What is TDEE for Weight Gain?

TDEE (Total Daily Energy Expenditure) for weight gain calculates the number of calories needed to achieve healthy weight gain by adding a 500-calorie surplus to your maintenance calories. This creates a caloric surplus that supports muscle growth and weight increase.

2. How Does the Calculator Work?

The calculator uses the TDEE equation for weight gain:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( \text{activity factor} \) — Multiplier based on activity level
• \( 500 \) — Calorie surplus for weight gain

Explanation: The equation calculates your maintenance calories and adds a 500-calorie surplus to support consistent weight gain of approximately 0.5-1 kg (1-2 lbs) per week.

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is crucial for effective weight gain programs, ensuring you consume enough calories to build muscle mass while minimizing fat gain.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level. For accurate results, use a recent BMR measurement or calculation.

5. Frequently Asked Questions (FAQ)

Q1: Why add 500 calories for weight gain?
A: A 500-calorie surplus typically results in 0.5-1 kg (1-2 lbs) of weight gain per week, which is considered a healthy and sustainable rate.

Q2: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, or measured through metabolic testing.

Q3: What if I'm not gaining weight with this calculation?
A: Individual metabolism varies. You may need to increase your calorie surplus gradually while monitoring progress.

Q4: Should the surplus come from specific macronutrients?
A: For optimal muscle gain, focus on increasing protein intake along with complex carbohydrates and healthy fats.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes to adjust for metabolic adaptations.