Calories a Day Calculator to Lose Weight and Gain Muscle

Muscle Gain & Fat Loss Formula:

\[ \text{Calories} = \text{TDEE}; \quad \text{Protein (g)} = 2.2 \times \text{weight (kg)} \]

Recommended Daily Calories:

Protein Requirement:

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1. What is This Calculator For?

This calculator helps determine your daily calorie and protein needs for simultaneous fat loss and muscle gain. It uses your Total Daily Energy Expenditure (TDEE) and body weight to provide personalized recommendations.

2. How Does the Calculator Work?

The calculator uses two simple formulas:

\[ \text{Calories} = \text{TDEE} \] \[ \text{Protein (g)} = 2.2 \times \text{weight (kg)} \]

Where:

\( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
\( weight \) — Your current body weight in kilograms
\( 2.2 \) — Recommended protein multiplier for muscle gain (g per kg of body weight)

Explanation: Eating at maintenance calories (TDEE) while following a proper training program can lead to body recomposition (losing fat while gaining muscle), especially for beginners or those returning to training.

3. Importance of Proper Nutrition

Details: Adequate protein intake is crucial for muscle repair and growth, while proper calorie intake ensures you have enough energy for workouts without excessive fat storage.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. For best results, combine these nutrition guidelines with a proper strength training program.

5. Frequently Asked Questions (FAQ)

Q1: Can you really lose fat and gain muscle at the same time?
A: Yes, especially for beginners, those returning to training, or those with higher body fat percentages. This process is called "body recomposition."

Q2: Why 2.2g of protein per kg of body weight?
A: Research shows this amount optimizes muscle protein synthesis while in a calorie-neutral or deficit state for body recomposition.

Q3: What if I don't know my exact TDEE?
A: Use an online TDEE calculator or track your food intake and weight for 2-3 weeks to estimate your maintenance calories.

Q4: Should I adjust these numbers over time?
A: Yes, as your weight changes or your training progresses, you should recalculate your needs every 4-8 weeks.

Q5: What about carbs and fats?
A: After meeting protein needs, distribute remaining calories between carbs and fats based on personal preference and energy needs.