1. What Is This Calculator For?

This calculator helps determine your optimal calorie and protein intake for losing weight while building muscle. It uses your TDEE (Total Daily Energy Expenditure) and body weight to provide personalized recommendations.

2. How Does The Calculator Work?

The calculator uses two simple formulas:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal
• \( weight \) — Your body weight in kilograms
• \( 2.2 \) — Recommended protein multiplier for muscle building (g per kg of body weight)

Explanation: Maintaining calories at TDEE while ensuring adequate protein intake supports fat loss while preserving or building muscle mass.

3. Importance Of Proper Nutrition

Details: Proper calorie and protein intake are crucial for body recomposition - losing fat while gaining muscle. Protein helps preserve lean mass during calorie deficits.

4. Using The Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. For best results, combine with resistance training and adequate sleep.

5. Frequently Asked Questions (FAQ)

Q1: Should I eat below TDEE to lose weight?
A: For pure fat loss, yes. But for body recomposition (losing fat while building muscle), eating at maintenance (TDEE) with proper protein and training often works best.

Q2: Is 2.2g/kg too much protein?
A: For most people building muscle, 1.6-2.2g/kg is ideal. The higher end helps when in calorie deficit to preserve muscle.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q4: What if I'm not losing weight?
A: Ensure your TDEE is accurate. You may need a slight deficit (10-20% below TDEE) if fat loss stalls.

Q5: Should I track other macros?
A: Yes. After protein (priority), balance remaining calories between carbs and fats based on preference and performance.