Evidence-based · Sources cited
TDEE & Nutrition Guides
Practical guides on TDEE, calories, macros and body composition, written to be used alongside the free calculator. Numbers are worked through, claims are cited to their primary sources, and every guide tells you what to do with the result.
The Complete TDEE Guide: How It Works and How to Use It
The in-depth explainer: the four components of TDEE, how the calculator estimates yours, and how to turn the number into a fat-loss, maintenance or muscle-gain plan.
How to Calculate Your TDEE by Hand (Step-by-Step, With Real Examples)
The exact formulas calculators use (Mifflin-St Jeor and Katch-McArdle), worked through with real numbers and a two-week method to verify your result.
TDEE vs BMR vs RMR: What's the Difference?
BMR, RMR and TDEE in plain English: what each one measures, the four parts of your daily burn, and which number to actually use.
How Much Protein Do You Actually Need? (Grams per Kg by Goal)
Evidence-based protein targets in grams per kg for cutting, maintaining and bulking, plus how to spread it across your meals.
How Big Should Your Calorie Deficit Be?
Size your deficit by percentage of TDEE, see what each one means in weekly loss, and learn why smaller is often smarter.
Activity Multipliers Explained (and Where Everyone Gets Them Wrong)
What the five activity multipliers really mean, the mistake almost everyone makes when picking theirs, and how to verify with a two-week test.
Metabolic Adaptation: Why Weight Loss Slows (and What to Do)
Why the scale slows after weeks in a deficit, how large the effect really is, and the evidence-based strategies to keep fat loss moving.
US Navy Formula vs Calipers vs DEXA: How to Measure Body Fat
US Navy tape, calipers, BIA scales and DEXA compared by accuracy and cost, plus why tracking change beats chasing the exact number.
Lean Bulk: How Many Calories and Macros Do You Need?
Set a lean-bulk surplus that maximises muscle and limits fat, with macro targets and rules for adjusting when the scale moves too fast or too slow.
Body Recomposition: Can You Lose Fat and Build Muscle at the Same Time?
Who can really do a body recomp, the setup that makes it possible, and how to know it is working when the scale stays flat for weeks.
How to Track Progress and Adjust Your Calories (When the Scale Lies)
Daily weigh-ins lie. Learn to read weekly averages, know when to adjust versus wait, and use the three-lever system to break a plateau.
How to Find Your True Maintenance Calories (The 2-Week Method)
Calculator estimates are starting points. The two-week method finds your actual maintenance from real-world data, and tells you when to update it.