1. What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolic rate and physical activity. It represents your maintenance calorie level.

2. How Does the Calculator Work?

The calculator uses the muscle building formula:

Where:

• \( TDEE \) — Your total daily energy expenditure (kcal/day)
• \( 300 \) — Recommended calorie surplus for muscle growth (kcal/day)

Explanation: A modest calorie surplus provides the energy needed for muscle protein synthesis while minimizing fat gain.

3. Importance of Calorie Surplus

Details: Building muscle requires energy. A 300 kcal/day surplus is typically recommended as it provides enough energy for muscle growth while keeping fat gain manageable.

4. Using the Calculator

Tips: Enter your calculated TDEE in kcal/day. The result shows your recommended daily calorie intake for muscle building.

5. Frequently Asked Questions (FAQ)

Q1: Why 300 kcal surplus?
A: Research shows this provides enough energy for muscle growth (about 0.5 lb/week) while minimizing fat gain.

Q2: Can I use a larger surplus?
A: Larger surpluses may lead to faster muscle gain but will result in more fat accumulation. 300-500 kcal is the recommended range.

Q3: How do I calculate my TDEE?
A: Use online TDEE calculators that account for your age, weight, height, and activity level.

Q4: What if I'm not gaining weight?
A: Increase your surplus by 100-200 kcal and monitor progress for 2-3 weeks before adjusting again.

Q5: Should macros be adjusted too?
A: Yes, aim for 0.7-1g protein per lb of body weight, with the remaining calories split between carbs and fats.