Learning hub
Understand the estimates before you follow them.
Short guides for the formulas and choices behind TDEE Lab calculators.
What is TDEE?
How total daily energy expenditure works and why it is only an estimate.
TDEE vs BMR
The difference between resting energy and daily calorie burn.
How to choose activity level
Pick a multiplier that reflects your average week, not your best week.
Macros for fat loss
Set calories, protein, carbs, and fats without chasing perfect grams.
Macros for muscle gain
Use a modest surplus and enough protein to support training.