Guides
Plain-language articles on calories, metabolism and macros. Every guide shows its working and lists its sources.
How to Calculate TDEE by Hand (With a Worked Example)
Calculate your TDEE step by step with the Mifflin-St Jeor equation, plus Harris-Benedict and Katch-McArdle, using a full worked example.
FormulasWhich TDEE Formula Should You Use? Mifflin vs Harris vs Katch
Mifflin-St Jeor, Harris-Benedict or Katch-McArdle? See how they compare for three different people, and which one fits you.
MethodActivity Level for TDEE: How to Choose It Honestly
Your activity level moves your TDEE more than any formula. See what each level really looks like, and how to tell if you picked the wrong one.
Fat lossHow Big Should Your Calorie Deficit Be? 250 vs 500
250 or 500 calories? How to size your calorie deficit, the 1,200 and 1,500 safety floors, and who should not diet without supervision.
WomenTDEE Calculator for Women: What's Different and Why
How TDEE is calculated for women, why the formulas differ, safe calorie floors, and when not to use a calculator, including pregnancy and breastfeeding.
MacrosMacro Splits Explained: 30/35/35, 40/40/20 and More
What the four common macro splits mean in grams, which goal each one suits, and how to choose between percentages and grams per kg.
MacrosHow Much Protein Do You Really Need? Grams per kg by Goal
Daily protein in grams per kg of body weight for health, training, fat loss and muscle gain, with worked examples and per-meal targets.
Fat lossWhy Your TDEE Drops as You Lose Weight (and What to Do)
Why the same calories stop working as you lose weight: smaller body, less movement and metabolic adaptation, plus how to handle plateaus.
MethodHow to Track and Adjust Your Calories Week by Week
A simple weekly routine: weigh daily, average weekly, and change your calories by 100–200 only when the trend says so.
Method7 Mistakes People Make With TDEE Calculators
Overestimating activity, using your goal weight, double-counting exercise and more: seven common TDEE calculator mistakes and how to fix them.
MethodHow to Find Your Real Maintenance Calories
Calculators give an estimate. Here is a two-to-three-week method that uses your food log and scale to find your true TDEE.
BasicsTDEE vs BMR: What's the Difference?
BMR is what you burn at rest. TDEE is everything you burn in a day. Here is how they relate, and which one to use for your calorie target.