1. What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolic rate and physical activity. It represents your maintenance calories.

2. How Does the Calculator Work?

The calculator uses the caloric surplus formula:

Where:

• \( TDEE \) — Your total daily energy expenditure
• \( 300-500 \) — Recommended caloric surplus for muscle gain

Explanation: To gain weight and build muscle, you need to consume more calories than you burn. A 300-500 kcal surplus is optimal for lean muscle growth.

3. Importance of Caloric Surplus

Details: A controlled caloric surplus provides the energy needed for muscle protein synthesis while minimizing fat gain. Too large a surplus leads to excessive fat accumulation.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown) and select your desired surplus. 300 kcal/day is recommended for beginners, 500 kcal/day for experienced lifters.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: Accuracy depends on your TDEE input. Use a reliable TDEE calculator or metabolic testing for best results.

Q2: What if I'm not gaining weight?
A: Increase your surplus by 100-200 kcal every 2 weeks until you see progress (0.5-1 lb/week gain).

Q3: What macronutrient ratio is best?
A: Aim for 1g protein/lb body weight, 20-30% calories from fat, remainder from carbs.

Q4: Should I eat more on workout days?
A: You can increase calories slightly (100-200 kcal) on training days if using a weekly calorie target.

Q5: How long should I maintain a surplus?
A: Typically 8-16 weeks, followed by a maintenance or cutting phase depending on your goals.