1. What Is This Calculator For?

This calculator helps women determine their optimal calorie intake for post-workout recovery and muscle growth by adding a 300 kcal surplus to their workout burn and TDEE.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• \( Workout_{burn} \) — Calories burned during workout (kcal)
• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• 300 — Recommended additional surplus for recovery

Explanation: The formula accounts for both the calories burned during exercise and an additional surplus to support recovery and muscle growth in women.

3. Importance Of Calorie Surplus

Details: A proper calorie surplus after workouts helps with muscle recovery, prevents overtraining, and supports muscle growth while maintaining energy levels.

4. Using The Calculator

Tips: Enter your workout calorie burn (from fitness tracker or estimates) and your calculated TDEE. The calculator will recommend your total daily calorie intake.

5. Frequently Asked Questions (FAQ)

Q1: Why add 300 kcal to workout burn?
A: This accounts for both exercise expenditure and provides additional calories needed for optimal recovery and muscle protein synthesis in women.

Q2: How accurate is this calculation?
A: It provides a good starting point, but individual needs may vary based on metabolism, workout intensity, and body composition goals.

Q3: Should I use this on rest days?
A: No, this calculation is specifically for workout days. On rest days, use your standard TDEE or a smaller surplus if bulking.

Q4: Is this only for women?
A: While designed for women, men could use a similar approach but might need a larger surplus (typically 400-500 kcal).

Q5: What if I'm trying to lose weight?
A: This calculator is designed for maintenance or muscle gain. For fat loss, you would typically eat below TDEE, even on workout days.