FindTDEE Guides
Fitness & nutrition, without the noise
Plain-English guides to calories, macros, fat loss, and muscle gain, built on the published formulas and research behind the numbers — plus side-by-side comparisons of popular calculators, apps, supplements, and gyms. Written by Tomek Spade; educational, not medical advice (editorial policy).
Start here: TDEE & calories
What Is TDEE?Total daily energy expenditure in plain English — the number every calorie target is built on.What Is BMR?The calories you burn doing nothing — and why it's most of your daily total.What Is a Calorie Deficit?Eat fewer calories than you burn. Everything else is a detail.Calories to Maintain WeightMaintenance calories = your TDEE. How to find the number and hold the line.Calories to Build MuscleEat in a surplus big enough to grow but small enough to stay lean.
Calorie targets & numbers
The 1200-Calorie DietWho it suits, who should avoid it, and how to do it without crashing.The 1500-Calorie DietA realistic deficit for many adults — sample day and the math behind it.The 2000-Calorie DietWhy food labels use 2,000 — and whether it's the right number for you.Calories on Rest DaysCycle calories to match activity — or just hit a weekly average.How Fast Can You Lose Weight?The sustainable pace that keeps muscle and avoids the rebound.Metabolic AdaptationIs 'starvation mode' real? How much your metabolism slows, and what to do.Reverse DietingClimb your calories back up after a cut and minimize fat regain.
Nutrition & macros
How to Count CaloriesA food scale, an app, and three habits — that's the whole skill.How to Count MacrosHit your calories and split them into protein, carbs, and fat that fit your goal.How Much Protein Per Day?The most important macro for fat loss and muscle — and how much you really need.How Many Carbs Per Day?Carbs aren't the enemy — here's how to set the number for your goal.How Much Fat Per Day?Enough for hormones and health, not so much it crowds out everything else.Best High-Protein FoodsThe foods that make a high-protein diet easy — by the gram.Intermittent Fasting16:8 and friends — a useful tool, not magic. Calories still rule.Cheat Meals vs. RefeedsOne is a free-for-all, one is a tool. Know which you need.Carb CyclingHigher carbs on training days, lower on rest — the theory and the reality.Creatine, ExplainedThe most proven supplement: what it does, how to take it, and the myths.
Fat loss & body composition
How to Lose WeightTurn your TDEE into a calorie deficit that actually sticks.Why Am I Not Losing Weight?Six real reasons the scale is stuck — and the fix for each.Water Weight, ExplainedSodium, carbs, stress, and your cycle — why daily weigh-ins lie.Cardio for Fat LossCardio helps, but a calorie deficit does the work. Here's the balance.Your Ideal Body WeightOld formulas vs. what actually matters: body composition.Calculate Body-Fat %From Navy tape method to DEXA — which to trust and why.Body RecompositionBuild muscle and lose fat at once — who can do it, and how.Bulking vs. CuttingA simple body-fat rule decides which phase you should do first.
Training & the gym
How to Build MuscleEat in a surplus, train with progressive overload, add real muscle.Progressive OverloadDo a little more over time — the engine behind every gain.Push Pull Legs (PPL)The most popular split for a reason — how to run it 3–6 days a week.Upper/Lower SplitTrain each muscle twice a week with the simplest effective split.Full-Body WorkoutHit everything 3x a week — maximum frequency, minimum time.How Often to Work OutFrequency, volume, and recovery — how many days actually pays off.Best Rep Range for Growth5 to 30 reps all build muscle — what actually matters is effort.Sets Per Muscle Per WeekVolume landmarks: the minimum, the sweet spot, and too much.How Long to Rest Between Sets2–3 minutes for big lifts beats rushing — here's why.Compound vs. IsolationBig lifts build the base; isolation finishes the job.Why Rest Days MatterMuscle is built in recovery, not just under the bar.DOMS & Muscle SorenessSoreness isn't a scoreboard — what it means and how to recover.Best Home WorkoutsBuild real strength with little or no equipment.Newbie GainsThe fastest muscle of your life is in year one — don't waste it.Gym Tips for BeginnersWalk in knowing what to do — etiquette, a starter plan, what to skip.
Lifts & strength
How to SquatThe king of leg exercises — setup, depth, and the common mistakes.How to Bench PressBar path, arch, leg drive — press more weight safely.How to DeadliftHinge, brace, and pull — the most total-body lift, done safely.Calculate Your 1RMEstimate your true max from a set you can actually do — safely.Strength StandardsBeginner to elite benchmarks for the big lifts, by bodyweight.
Comparisons
Best TDEE CalculatorHow popular calculators differ on BMR formula and activity input — and why that matters.Best Calorie AppsMyFitnessPal, Cronometer, Lose It! and more — which tracker fits how you eat.Best SupplementsWhat the evidence supports, what's a waste of money, and the doses that matter.Best GymsMajor chains compared on price, equipment, classes, and crowd.
Know your number first. Calculate your TDEE in under two minutes, then use these guides to put it to work.