Plain English, peer-reviewed
Guides
No fluff, no fads. The science of TDEE, BMR, macros, and calorie math, explained the way a friend would explain it.
Start here: the fundamentals
What is TDEE?
Total Daily Energy Expenditure, broken into BMR, TEF, NEAT, and EAT. The single most useful number in fitness.
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TDEE vs BMR
BMR is what you burn at rest. TDEE is the total. Here's the difference, the math, and which one you should track.
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Activity Levels: Pick the Right One
Sedentary, Light, Moderate, Active, Very Active. Most people pick wrong. Real-world examples for each multiplier.
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How Accurate Is a TDEE Calculator?
An honest answer. ~10% accuracy for most people. Where the error comes from, and how to find your true number.
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Use it for your goal
TDEE for Weight Loss
Mild, moderate, aggressive deficits. Why aggressive deficits backfire. How to track real weight change vs. expected.
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TDEE for Women
Why women's TDEE differs, hormonal cycle effects, menopause adjustments, and the most common mistakes to avoid.
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How to Calculate Macros (Plain English)
Step-by-step manual macro math. Protein recommendations by goal, fat minimums, carb fill-ins, plus a worked example.
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Ready to crunch the numbers?
Skip the reading and get your TDEE in 30 seconds.
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