About the author

Tomek Spade

The developer and lifter who builds FindTDEE's calculators and writes its guides.

Who I am

I'm Tomek Spade, a software developer and a longtime strength-training and nutrition enthusiast. I started FindTDEE because the calorie calculators I relied on for my own training gave wildly different numbers and hid how they got them. I wanted a tool that showed its work — one built on the actual equations researchers use, not a guess behind a paywall. So I built it, and I've been refining it and writing the guides around it ever since.

Everything on this site — every calculator and every guide — is something I built or wrote and use myself.

What I bring — and what I don't

My background is engineering, not medicine. What I bring is two things: years of hands-on experience training, tracking my own numbers, and dialing in nutrition; and the discipline to build the calculators on published, peer-reviewed formulas — Mifflin-St Jeor and Katch-McArdle for metabolic rate, the Compendium of Physical Activities and ACSM equations for activity, the US Navy and Jackson-Pollock methods for body fat — rather than on opinion.

What I'm not is a doctor, registered dietitian, or certified coach. I'm transparent about that on purpose. The guides here are educational, they cite the research they lean on, and they're written to help you understand the numbers — not to replace personalized advice from a qualified professional. Where a topic touches health risk, I say so and point you to one.

How the content is made

  • Sourced. Factual and study claims cite the underlying research — the equation, trial, or guideline behind the number — so you can check them.
  • Calculation-first. The tools implement the actual formulas, and the guides show worked examples so you can follow the math, not just the conclusion.
  • Updated. Pages carry a “last updated” date and get revised as I improve the methodology or the research moves.
  • Honest about limits. Estimates are labeled as estimates, with their error ranges, and health-sensitive topics carry a clear disclaimer.

Medical disclaimer

FindTDEE provides educational information and estimates, not medical advice. Calculator outputs are estimates, not measurements. Consult a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a medical condition.

Get in touch

Spotted an error, or have a study I should cite? I genuinely want to hear it — corrections make the site better. Email me at tomek@findtdee.com or use the contact page.

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