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 calories.

2. How Does the Calculator Work?

The calculator uses the muscle building formula:

Where:

• \( TDEE \) — Your total daily energy expenditure (kcal/day)
• \( 500 \) — Recommended caloric surplus for muscle growth

Explanation: A 500 kcal surplus provides enough energy for muscle growth while minimizing fat gain.

3. Importance of Caloric Surplus

Details: Building muscle requires energy. A controlled surplus ensures your body has the resources needed for muscle protein synthesis.

4. Using the Calculator

Tips: Enter your TDEE in kcal/day. The calculator will add 500 kcal to determine your recommended intake for muscle growth.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 kcal surplus?
A: Research shows this is the optimal surplus for maximizing muscle growth while minimizing fat gain.

Q2: What if I'm not gaining weight?
A: Increase surplus by 100-200 kcal every 2 weeks until you see progress (0.5-1 lb/week gain).

Q3: Should I track macros too?
A: Yes! Aim for 0.7-1g protein per lb body weight, 20-30% calories from fat, rest from carbs.

Q4: What about workout nutrition?
A: Consume protein and carbs around workouts to support performance and recovery.

Q5: How often should I adjust calories?
A: Reassess every 4-6 weeks based on progress photos, measurements, and scale weight.