1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate (BMR) and activity. To gain weight, you need to consume more calories than your TDEE.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( \text{activity factor} \) — Multiplier based on activity level
• \( \text{surplus} \) — Additional calories for weight gain

Explanation: The equation accounts for your base metabolism plus activity level to determine total calorie needs, then adds a surplus for weight gain.

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is crucial for designing effective weight gain programs. It helps determine the optimal caloric intake for muscle growth while minimizing fat gain.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown), select your activity level, and specify your desired caloric surplus (typically 250-500 kcal/day for lean gains).

5. Frequently Asked Questions (FAQ)

Q1: What's a good caloric surplus for weight gain?
A: For lean muscle gain, 250-500 kcal/day surplus is recommended. Larger surpluses may lead to more fat gain.

Q2: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5% body weight).

Q3: What if I'm not gaining weight?
A: Gradually increase your surplus by 100-200 kcal/day until you see progress (0.25-0.5 lb/week gain).

Q4: Are there limitations to TDEE calculations?
A: Accuracy depends on honest activity assessment. Those with highly variable activity may need to adjust.

Q5: Should I adjust macros for weight gain?
A: Yes, aim for 1.6-2.2g protein/kg body weight, with balanced carbs and fats for optimal muscle growth.