new header for gain.jpg


The TDEE (Total Daily Energy Expenditure) is a good indicator of how many calories a person must consume in order to maintain his or her current weight. This important number is dependent on a person’s basal metabolic rate (BMR) and his or her activity level. The BMR calculation takes sex, height, weight and age into consideration to determine a person’s metabolic rate. The BMR is then multiplied by a constant that represents an activity level. But, you don’t have to worry about it all because you simply just have to put in your details and the calculator does the rest. Now there are a few things you must understand before you start using the TDEE calculator:


Although this calculator is a great tool, it's not perfect. Keep in mind this is just an estimate. Furthermore, many of us overestimate, underestimate, or lie about how much we weigh or exercise. Even if you were honest with the calculator, it doesn't mean the number will be 100 percent accurate. Whatever number the TDEE calculator gave to you is a starting point, not a law for you to follow for the rest of your life.


Your TDEE is how many calories you use every day, without working out! If you want to lose fat, eat around 15-20% less than you burn. If you want to put on weight, eat around 15-20% more than you burn. 


Once you've established your daily calorie intake, we suggest tracking your weight and physique on a weekly basis. This will help determine if you need to adjust your calorie intake to optimize your goals. 


The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle. 


Whatever your training goal is, keep protein intake high, and drink plenty of water per day. Don't worry about which macro (fat or carbs) split is best for you, it doesn't matter. Keep within your calorie allowance, keep a close eye on your physique and stay at it. Work hard, be consistent, and most of all be patient. Results will come, but only if you stick to the plan. Remember, we offer goal specific training plans right here from our website. Simply buy a product and you'll have the option to download a program direct to your email for you to use as often or as little as you like. 


Now you can go ahead and put your details into the TDEE calculator below, and make the next step to your epic journey towards health, happiness and awesomeness.