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Thread: TDEE Calculator

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    Arcānn's Avatar
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    TDEE Calculator

    I found this online TDEE calculator that I think would be useful to me (and everyone else, especially beginners): https://tdeecalculator.net/

    But do you guys think it's accurate? And more importantly (to me) after you calculate your TDEE, it gives you a maintenance, cutting, and bulking formula with the amounts of each macronutrient. For each of those sections, it has moderate carb, low carb, and high carb options. I've never heard of "low carb bulking".

    I was hoping some of you could shed some light on these supposed differences between high carb and low carb bulking????....and cutting since I'm curious, although cutting is nowhere near an immediate goal.

    I'm just REALLY trying to get this diet thing right since that's always been my biggest challenge.

  2. #2
    Windex is offline Staff ~ HRT Optimization Specialist
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    https://forums.steroid.com/diet-nutr...penditure.html


    Dont worry about the formula, its just a mathematics equation to give you a rough estimate. 350-500 calories below to cut and adjust as necessary, 350-500 calories above to add mass and adjust if necessary. The rest is just semantics.

    The most important component to remember is your TDEE changes. If you lose 10 lbs over the next 10 weeks, then you need to recalculate your TDEE. Changed job from something in an office to working as a labourer? Recalculate your TDEE. Adding 2 cardio days? Recalculate your TDEE. etc

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    2,733 - https://tdeecalculator.net/result.ph...1.55&bf=25&f=1
    my maitanance is 2200 IF i eat more then 2200 i put on,if less i lose.That's a 500 calorie difference..

  4. #4
    Arcānn's Avatar
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    Quote Originally Posted by Windex View Post
    Dont worry about the formula, its just a mathematics equation to give you a rough estimate. 350-500 calories below to cut and adjust as necessary, 350-500 calories above to add mass and adjust if necessary. The rest is just semantics.
    Can you clarify that part? It almost sounds like you're saying macros don't matter that much. But I highly doubt that's what you're suggesting. I understand the TDEE, just not necessarily how people typically calculate their protein, fat, and carbs depending on bulking, cutting, or maintaining.

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    Windex is offline Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by Arcānn View Post
    Can you clarify that part? It almost sounds like you're saying macros don't matter that much. But I highly doubt that's what you're suggesting. I understand the TDEE, just not necessarily how people typically calculate their protein, fat, and carbs depending on bulking, cutting, or maintaining.
    What I meant is Nutrition is going to vary person to person. There are a few baseline guides to follow, such as TDEE but you also want to consider how carb sensitive you are. Some people also respond really well to Keto. antoher consideration is digestion. Not everyone can handle 50g of protein in a serving without eating their stomach inside out. The answers to those are simply something you discover over time by listening to your body through trial and error.

    In terms of your macros, it's easiest to think about it from a meal perspective not a full day.

    Let's say your TDEE is 2600 calories and you want to cut, 2250 calories. Assume you want to do 6 meals per day.

    If you do 40g of protein per meal that is 240g of Protein or 960 calories.

    Usually people do 60-80g of fat for the whole day. If you choose 70g of fat to start that's 630 calories from fat.

    2250 Calories - 960 Calories (Protein) - 640 Calories (Fat) = 650 Calories left.

    Carbs : 4 Calories = 1gram. So now we have 163g of Carbs. The two most important carb meals are preworkout and postworkout. You could do 60g of carbs pre and post.

    Now you are left with 43g of Carbs. I like to do Meal #1 with carbs.

    So in summary with a TDEE of 2250 your meal plan would look like

    Meal 1: 40g Protein, 43g Carbs
    Meal 2: 40g Protein 23g Fat
    Meal 3, Preworkout 40g Pro, 60g Carbs
    Meal 4, Postworkout, 40g Pro, 60g Carvs
    Meal 5: 40g Pro, 23g Fat
    Meal 6: 40g Pro, 24g Fat


    Hopefully this clarifies it for you.

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    Arcānn's Avatar
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    Yes, it does greatly. Thank you

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