Master your nutrition with science-backed formulas and practical strategies for reaching your fitness goals.
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The Science of TDEE
Total Daily Energy Expenditure (TDEE) is the number of calories you burn per day. It's calculated by multiplying your Basal Metabolic Rate (BMR) by your activity level.
Mifflin-St Jeor Formula:
Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161
TDEE = BMR × Activity Factor
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Setting Calorie Goals
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Weight Loss: 500-750 calorie deficit (1-1.5 lbs/week)
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Maintenance: Eat at TDEE level
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Muscle Gain: 300-500 calorie surplus
Remember: 1 pound of fat = ~3,500 calories
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Macronutrient Basics
Protein
4 calories/gram
Builds muscle, repairs tissue, keeps you full
Carbohydrates
4 calories/gram
Primary energy source, fuels workouts
Fats
9 calories/gram
Hormone production, vitamin absorption
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Optimal Macro Ratios
Balanced (40/30/30)
40% carbs, 30% protein, 30% fat - Great for general fitness
Low Carb (20/40/40)
20% carbs, 40% protein, 40% fat - For fat loss focus
High Protein (30/40/30)
30% carbs, 40% protein, 30% fat - Muscle building
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Meal Timing Strategies
While total daily intake matters most, strategic meal timing can optimize performance and satiety:
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🌅 Morning: Higher carbs for energy
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💪 Pre-workout: Carbs + moderate protein
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🥤 Post-workout: Protein + carbs within 2 hours
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🌙 Evening: Higher protein, lower carbs
Tip: Consistency beats perfection. Find a schedule that works for your lifestyle.
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Tracking Progress
Success requires consistent monitoring and adjustments:
- Weigh yourself weekly (same time/conditions)
- Take progress photos monthly
- Track measurements (waist, arms, etc.)
- Monitor energy levels and performance
- Adjust calories by 100-200 if plateauing
Remember: Weight fluctuates daily. Focus on trends, not single data points.