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Group two was encouraged to eat more calories than they burned every day, but didn’t follow a precise meal plan. This entailed increasing the participants’ calorie intake from about 2,800 to 3,600 calories per day, a 28% calorie surplus on average. So, how large should your calorie surplus be to maximize muscle growth while minimizing fat gain? (And if you’d like even more specific advice about how many calories, how much of each macronutrient, and which foods you should eat to reach your fitness goals, take the Legion Diet Quiz.) This simple formula will give you a number that’s around 75% of your TDEE without the hassle of using a TDEE calculator for weight loss. Studies show that it works tremendously well for both fat loss and muscle preservation when combined with resistance training and high protein intake.
If your watch says you burned 2,800 calories, your actual TDEE might be 2,000-2,400. Combat NEAT reduction by tracking daily steps and deliberately maintaining your baseline (8,000-12,000 steps/day). NEAT (Non-Exercise Activity Thermogenesis) is calories burned through all movement outside of planned exercise—walking, fidgeting, household chores, taking stairs, pacing, standing.
More importantly, muscle mass preserves metabolic rate during weight loss—people who lose weight through diet alone lose 20-30% muscle mass, while those who strength train lose primarily fat. Every pound of body tissue (fat or muscle) you lose reduces your daily calorie burn by approximately 4-5 calories. Instead, eat 1,900 calories, lose fat sustainably, preserve muscle, maintain energy.
Body size and body composition both play a role in your TDEE and this is reflected in the output of our calculator. TDEE is often used by fitness coaches, bodybuilders, and other athletes to determine food requirements and dietary limitations. My main question is, is there a proven way to determine how much to adjust up your TDEE to take into account the increased metabolic rate seen from higher Testosterone levels while on TRT? Your go-to resource for elite fitness, expert nutrition, powerful calculators, and premium powerlifting gear.
Estimates your body fat percentage using body measurements. Determine your optimal carbohydrate intake for performance, recovery, and body composition. Splits your TDEE calorie target into precise protein, carbohydrate, and fat grams. Use these free Genghis Fitness calculators to build a complete, data-driven picture of your body, nutrition, and performance. This reverses metabolic adaptation, restores leptin levels, reduces cortisol, improves sleep quality, and provides psychological relief.
For government-backed weight and calorie planning tools, visit the NIH Body Weight Planner (NIDDK). Our calorie estimates are further aligned with the USDA Dietary Reference Intakes (DRI) Calculator — the U.S. government’s official tool for estimating daily calorie and nutrient needs. Results generated by this calculator are starting point estimates only — real-world calorie needs must be validated through consistent tracking and professional guidance.
TDEE is your real-world calorie burn including all daily activity and exercise. BMR is your metabolic rate at complete rest – the minimum calories needed to keep you alive. Real life involves movement, exercise, and daily activities that burn additional calories. The equation accounts for the fact that males typically have 5-10% higher metabolic rates due to greater lean muscle mass. Calculate your Total Daily Energy Expenditure and discover exactly how many calories you burn each day. Every 5–10 lbs (2–5 kg) of weight change or when your activity level changes significantly.
Read our complete guide to macros for weight loss → Recalculate your TDEE every 10 to 15 pounds of weight change, or any time your activity level shifts significantly. First, run the calculator and note your maintenance calories. Use the calculator to get a starting point, then track your weight daily for 2 to 3 weeks and average the readings.
In other words, should you eat 90% of the calories you burn every day? The thing that most dictates whether you gain or lose weight is energy balance. In this article you’ll learn everything you need to know about calculating your TDEE, the best equations for estimating your TDEE, how to use your TDEE to lose fat or gain muscle, and more! TDEE is the amount of calories your body needs for essential bodily functions and daily activities. This will ensure you’re consistently burning calories, and it is also a great way to hit the coveted 10,000 steps a day target. Per the Centers for Disease Control and Prevention (CDC), you can cut 500 to 1,000 calories daily from your diet to safely lose 1 to 2 pounds weekly. I recommend my clients recalculate their TDEE after every 10 pounds of weight loss (or gain).
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