#TDEE calculator

[f-ckyeahleftoverwords]

My name is Sarah, I am 27 yo, married, & a mama of 3.

I started my weight loss journey one week ago today (7/9/2023), and so far, I am down 3.5 lbs!

My goal is to lose 45 lbs in 16 weeks. Ambitious, I know. I am planning on going from weighing 195 to 150.

I am doing this by working out almost every day, walking close to 10,000 steps every single day, and being in a 15,000 calorie deficit (which I calculated using a TDEE calculator like this one).

This page is simply a place for me to share my journey, leave behind tips I've learned, share meal prep recipes, and other random things along those lines. Please feel free to join me on my journey if you wish. If you are here to critique or judge, you will be blocked.

[myonlinetools]

Calorie Calculator: Calculate Your Daily Caloric Needs

A calorie calculator is a powerful tool designed to help individuals estimate the number of calories they need to consume each day to achieve specific health and fitness goals. Whether you aim to lose weight, maintain your current weight, or gain muscle mass, understanding your daily caloric needs is essential for crafting an effective dietary plan.

This tool calculates your caloric requirements based on several key factors, including your age, gender, height, weight, and activity level. By providing these inputs, the calorie calculator can estimate how many calories your body burns in a day, also known as your Total Daily Energy Expenditure (TDEE).

How Does a Calorie Calculator Work?

The calorie calculator relies on scientifically proven formulas to determine your Basal Metabolic Rate (BMR) and TDEE. Below, we explain these essential terms:

Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions such as breathing, circulating blood, and regulating body temperature while at rest.

Total Daily Energy Expenditure (TDEE): This is the total number of calories you burn in a day, accounting for your BMR as well as calories burned through physical activity.

The most commonly used formulas for calculating BMR include:

Harris-Benedict Equation

Mifflin-St Jeor Equation (considered more accurate)

Mifflin-St Jeor Equation for BMR Calculation:

For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Once your BMR is calculated, it is multiplied by an activity factor to determine your TDEE:

Sedentary (little or no exercise): BMR × 1.2

Lightly active (light exercise/sports 1–3 days a week): BMR × 1.375

Moderately active (moderate exercise/sports 3–5 days a week): BMR × 1.55

Very active (hard exercise/sports 6–7 days a week): BMR × 1.725

Extra active (very hard exercise/physical job): BMR × 1.9

Why Use a Calorie Calculator?

1. Weight Loss

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. The calorie calculator helps determine how many calories you should consume daily to achieve a safe and sustainable weight loss, typically 0.5 to 1 kilogram per week.

2. Weight Maintenance

If you are happy with your current weight, the calorie calculator can estimate how many calories you should eat to maintain your weight. This is useful for individuals who want to prevent weight gain while enjoying a balanced lifestyle.

3. Weight Gain and Muscle Building

For those aiming to build muscle or gain weight, the calorie calculator can guide you on how many calories to consume in excess of your TDEE. By combining a caloric surplus with strength training, you can promote healthy muscle growth.

Factors That Affect Caloric Needs

Several factors influence your daily caloric requirements. Understanding these variables can help fine-tune your results for greater accuracy:

Age: Caloric needs generally decrease with age due to a decline in metabolic rate and muscle mass.

Gender: Men typically have higher caloric needs than women because they tend to have more lean muscle mass.

Height and Weight: Taller and heavier individuals burn more calories than shorter, lighter individuals.

Activity Level: The more physically active you are, the more calories your body burns.

Tips for Using a Calorie Calculator Effectively

To get the most accurate results from a calorie calculator, follow these tips:

Provide Accurate Inputs: Use precise measurements for your height, weight, and age.

Be Honest About Activity Level: Choose the activity factor that best matches your lifestyle. Overestimating your activity level can lead to incorrect calorie recommendations.

Track Your Progress: Use the calorie calculator as a guide, but track your progress regularly. Adjust your caloric intake based on changes in weight and fitness goals.

Frequently Asked Questions (FAQs)

1. How Accurate Are Calorie Calculators?

While calorie calculators provide a reliable estimate, they are not 100% accurate due to individual differences in metabolism, genetics, and other factors. Use them as a starting point and adjust based on your results.

2. How Many Calories Should I Eat to Lose Weight?

To lose weight, aim for a calorie deficit of 500 to 1,000 calories per day, which can lead to a weight loss of about 0.5 to 1 kilogram per week.

3. Can I Use a Calorie Calculator for Muscle Gain?

Yes! To build muscle, you’ll need to consume more calories than your body burns, along with a high-protein diet and strength training.

4. How Often Should I Recalculate My Caloric Needs?

Recalculate your caloric needs whenever you experience significant changes in weight, activity level, or fitness goals.

Conclusion: Take Control of Your Health with a Calorie Calculator

A calorie calculator is a valuable tool for anyone looking to manage their weight, improve their fitness, or maintain a healthy lifestyle. By understanding your daily caloric needs and making informed dietary choices, you can take control of your health and work toward your desired goals with confidence.

Start using a calorie calculator today to unlock the key to a healthier, more balanced life!

[temple-fitness-franklin]

Why Knowing Your Total Daily Energy Expenditure (TDEE) Is Key to Effective Weight Management

When it comes to weight management, many people focus solely on exercise or strict diets. But one key factor often overlooked is understanding your Total Daily Energy Expenditure, or TDEE. TDEE is a powerful tool that can provide insights into how many calories your body needs each day based on your lifestyle and activity level. Understanding your TDEE can make a huge difference in achieving your weight goals, whether you're aiming to lose, maintain, or even gain weight. Let’s dive into why knowing your TDEE is essential for effective weight management.

What Is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure, or TDEE, is the total number of calories your body burns in a day. It includes calories burned during all activities: from resting and digesting food to exercising and walking around. TDEE combines four main components:

Basal Metabolic Rate (BMR): The calories your body needs to perform basic functions like breathing, circulating blood, and maintaining temperature, even if you’re at rest all day.

Thermic Effect of Food (TEF): The calories burned through digestion and absorption of food, which accounts for roughly 10% of your daily caloric expenditure.

Non-Exercise Activity Thermogenesis (NEAT): The calories burned in daily activities outside of structured exercise, like walking, typing, and even fidgeting.

Exercise Activity Thermogenesis (EAT): The calories burned through structured exercise.

By calculating your TDEE, you can establish how many calories you need to sustain your current weight. It’s an essential baseline if you want to make adjustments for weight loss, maintenance, or muscle gain.

Why Knowing Your TDEE Matters for Weight Management

Precision in Caloric Intake Without knowing your TDEE, it’s easy to overestimate or underestimate your daily calorie needs. People often try restrictive diets or guess how much to eat, which can lead to frustration when results don’t align with their expectations. Knowing your TDEE provides a clear, personalized target for daily caloric intake, helping you to create a realistic plan for weight loss or maintenance.

Helps Create a Sustainable Caloric Deficit for Weight Loss For weight loss, the goal is to consume fewer calories than your TDEE to create a caloric deficit. However, this deficit shouldn’t be extreme, as severely restricting calories can cause muscle loss, energy dips, and long-term harm to your metabolism. By using your TDEE, you can create a moderate caloric deficit, which is more sustainable and less likely to cause fatigue or nutrient deficiencies.

Supports Muscle Gain or Maintenance During Weight Loss For those aiming to lose weight but retain muscle mass, understanding your TDEE can help. By consuming slightly fewer calories than your TDEE and focusing on protein intake, you can support muscle maintenance while encouraging fat loss. This approach is especially beneficial for people engaged in strength training or those who want a lean physique rather than just overall weight loss.

Improves Weight Maintenance Strategies After reaching a weight goal, many people struggle to maintain it because they return to old habits or misunderstand their body’s caloric needs. Knowing your TDEE enables you to set a new, balanced calorie target to sustain your current weight. Adjusting your intake to match your TDEE allows you to enjoy meals without drastic restrictions, keeping your weight steady in the long term.

Customizes Weight Management to Your Activity Level Your TDEE isn’t a static number; it changes depending on your activity level. A day with intense physical exercise will raise your TDEE, while a more sedentary day lowers it. Knowing this allows you to make small adjustments based on your day-to-day activity, optimizing your calorie intake for weight management in real-time.

How to Calculate Your TDEE

Calculating your TDEE involves two steps: first, finding your Basal Metabolic Rate (BMR) and then factoring in your activity level.

Calculate Your BMR Use one of the popular formulas for BMR calculation, like the Harris-Benedict or Mifflin-St Jeor equation. These equations require your weight, height, age, and sex to estimate your resting calorie needs.

Factor in Your Activity Level Multiply your BMR by an activity multiplier. For example:

Sedentary (little or no exercise): BMR × 1.2

Lightly active (light exercise or sports 1-3 days a week): BMR × 1.375

Moderately active (moderate exercise or sports 3-5 days a week): BMR × 1.55

Very active (hard exercise 6-7 days a week): BMR × 1.725

Extra active (very hard exercise or physical job): BMR × 1.9

This total gives you an estimate of your TDEE. Many online calculators use these multipliers to provide an easy TDEE estimate for those who prefer quick answers.

Making TDEE Part of Your Weight Management Plan

Once you know your TDEE, use it as the foundation for your daily food choices. If your goal is weight loss, aim for a calorie intake that’s 15-20% below your TDEE, which typically results in a gradual, sustainable weight loss of 0.5-1 pound per week. For weight maintenance, aim to match your TDEE, and for muscle gain, try consuming a little above your TDEE, focusing on protein to support muscle growth.

It’s also essential to track your progress and adjust as needed. Your TDEE will evolve as your body weight and activity level change, so recalculating periodically will help you stay on track.

Conclusion

Knowing your TDEE gives you control over your weight management journey. By understanding and applying this number, you can achieve your goals more effectively and sustainably, whether they involve weight loss, muscle gain, or maintaining your current weight. Instead of relying on guesswork or restrictive diets, use your TDEE to create a balanced, personalized approach to health and fitness that adapts to your lifestyle.

[a-tools]

TDEE Calculator provides a precise calculation of the total amount of calories you burn each day by taking into account your Basal Metabolic Rate (BMR) along with a variety of individual factors unique to you.

[moderncalculators]

The Power of Modern Calculators: Tools for Financial, Health, and Planning Needs

In today's fast-paced world, access to accurate and efficient calculators is a necessity for making informed decisions in various aspects of life. Whether you're managing your finances, planning for the future, or tracking your health and fitness goals, modern calculators play a pivotal role. In this article, we will explore a range of online calculators provided by Modern Calculators, each designed to address specific needs and assist you in making well-informed choices.

1. Online Loan Calculators

Online Loan Calculators are invaluable tools for individuals seeking loans. These calculators help you estimate monthly payments, interest rates, and repayment schedules, ensuring that you choose the loan that best fits your financial situation.

2. Debt to Income Ratio Calculator

Managing your debt is crucial for financial stability. The Debt to Income Ratio Calculator allows you to determine your DTI ratio, aiding in better decision-making when it comes to taking on new debts.

3. Depreciation Calculator

For business owners and individuals with assets, the Depreciation Calculator is a valuable tool. It assists in understanding how assets depreciate over time, aiding in financial planning and tax considerations.

4. Discount Calculators

Whether you're a shopper or a business owner, Discount Calculators help you calculate discounts, savings, and final prices, ensuring you get the best deals.

5. Due Date Calculator

Expecting parents can rely on the Due Date Calculator to estimate their baby's due date based on various factors.

6. EER Calculator or Estimated Energy Requirement Calculator

Maintaining a healthy diet is easier with the EER Calculator. It helps you determine your daily calorie needs based on factors like age, gender, and activity level.

7. Future Value Calculator

Planning for retirement or long-term savings? The Future Value Calculator aids in estimating the future value of your investments, allowing you to set achievable financial goals.

8. Healthy Weight Calculator

Achieving and maintaining a healthy weight is essential for overall well-being. The Healthy Weight Calculator helps you determine a healthy weight range for your height.

9. Height to Waist Ratio Calculator

Assessing your health risks is made easier with the Height to Waist Ratio Calculator, which provides insights into your abdominal obesity risk.

10. Debt Consolidation Calculator

Those looking to simplify their debt repayment strategy can turn to the Debt Consolidation Calculator to explore consolidation options.

11. Home Loan Affordability Calculator

Before purchasing a home, use the Home Loan Affordability Calculator to determine what you can afford and avoid overextending your finances.

12. Home Loan Calculator with Down Payment

When buying a home, calculating the down payment is essential. The Home Loan Calculator with Down Payment simplifies this process.

13. Ideal Body Fat Percentage Calculator

Maintaining a healthy body composition is vital. The Ideal Body Fat Percentage Calculator helps you set realistic fitness goals.

14. Ideal Body Weight Calculator

Determine your healthy weight range with the Ideal Body Weight Calculator, making it easier to manage your weight.

15. Ideal Calorie Intake Calculator

Achieving your fitness goals requires a balanced diet. The Ideal Calorie Intake Calculator assists in determining your daily calorie needs.

16. Inflation Calculator

Planning for future expenses is essential. The Inflation Calculator helps you understand the impact of inflation on your finances.

17. Skipping Rope Calories Burned Calculator

Stay fit with the Skipping Rope Calories Burned Calculator, which estimates calories burned during jump rope workouts.

18. LDL Calculator

Monitor your cardiovascular health with the LDL Calculator, helping you understand your low-density lipoprotein levels.

19. Lean Body Mass Calculator

Fitness enthusiasts can track their progress with the Lean Body Mass Calculator, which calculates lean body mass and body fat percentage.

20. Loan Down Payment Calculator

Planning to buy a car or home? The Loan Down Payment Calculator helps you determine the down payment required for your purchase.

21. Loan Payments Calculator

Manage your loan repayment schedule efficiently using the Loan Payments Calculator.

22. Macronutrient Calculator

Tailor your diet to your nutritional needs with the Macronutrient Calculator.

23. Meal Calories Calculator

Keep track of your calorie intake with the Meal Calories Calculator, aiding in weight management.

24. Mortgage Payoff Calculator

Accelerate your mortgage repayment strategy using the Mortgage Payoff Calculator.

25. Conception Calculator

For those planning to expand their families, the Conception Calculator helps estimate conception dates.

26. One Rep Max Calculator or 1RM Max Calculator

Fitness enthusiasts can gauge their strength using the One Rep Max Calculator.

27. Ovulation Calculator

Couples trying to conceive can benefit from the Ovulation Calculator to determine fertile periods.

28. Savings Calculator

Whether you're saving for a rainy day or a specific goal, the Savings Calculator helps you track your savings progress.

29. SIP Calculator or SIP Return Calculator

Investment planning becomes more accessible with the SIP Calculator, allowing you to estimate returns on Systematic Investment Plans.

30. Period Due Date Calculator

The Period Due Date Calculator aids in tracking menstrual cycles and predicting due dates.

31. Personal Loan Calculator

Evaluate personal loan options efficiently with the Personal Loan Calculator.

32. Pregnancy Conception Date Calculator

Expecting parents can use the Pregnancy Conception Date Calculator to estimate conception dates.

33. Pregnancy Timeline Calculator

Monitor your pregnancy progress with the Pregnancy Timeline Calculator, providing insights into the stages of pregnancy.

34. Present Value Calculator

Financial planning often requires understanding the present value of future cash flows. The Present Value Calculator simplifies this calculation.

35. Real Estate Calculators

For property investors, the Real Estate Calculators offer valuable tools to assess property yield and rental returns.

36. Rent Calculator

Choosing between renting and buying a home is a significant decision. The Rent Calculator helps you analyze the financial aspects of renting.

37. Rent vs Buy Calculator

Make an informed decision about homeownership with the Rent vs Buy Calculator.

38. Rental Property Calculator

Property investors can assess the potential income from rental properties using the Rental Property Calculator.

39. Retirement Plan Calculator

Plan for your retirement with confidence using the Retirement Plan Calculator.

40. RMR Calculator or Resting Metabolism Calculator

Understand your basal metabolic rate with the RMR Calculator to optimize your calorie intake for weight management.

41. Return on Investment Calculator or ROI Calculator

Evaluate investment opportunities using the Return on Investment Calculator, ensuring your investments yield desirable returns.

42. Simple Interest Rate Calculator

Calculate the interest on loans or investments with the Simple Interest Rate Calculator.

43. Squat One Rep Max Calculator

Fitness enthusiasts can track their strength gains with the Squat One Rep Max Calculator.

44. Steps to Miles Calculator

Keep your fitness goals on track by converting your daily steps to miles using the Steps to Miles Calculator.

45. Student Loan Calculator

Plan your student loan repayment strategy with the Student Loan Calculator.

46. VO2 Max Calculator

Assess your cardiovascular fitness with the VO2 Max Calculator.

47. Waist to Hip Calculator

Monitor your waist-to-hip ratio, a key indicator of cardiovascular health, using the Waist to Hip Calculator.

48. Weight Gain Pregnancy Calculator

Expectant mothers can track their weight gain during pregnancy with the Weight Gain Pregnancy Calculator.

In conclusion, Modern Calculators provides a diverse range of online tools that cater to various financial, health, and planning needs. These calculators empower individuals to make informed decisions, manage their finances, and lead healthier lives. Whether you're a fitness enthusiast, a homeowner, or an investor, these calculators are valuable assets in your quest for success and well-being.

[theklaapologist]

Torn between sei is a frail little skinny twink and sei is actually a healthy weight despite being sickly because there’s no fucking way toue wouldn’t want him as healthy as possible to keep on experimenting on him </3

[decayingdogt33th]

tdee weight loss calculator won’t go under 1245 calories. KILL YOURSELF AND GET YOUR HEAD OUT OF YOUR ASS YOU ARE A CALORIE CALCULATOR DO NOT ACT LIKE YOU ARE NOT DESIGNED FOR ANOREXICS AND TELL ME THE GOD DAMN NUMBER TO LOSE WEIGHT FAST.

[222strawberries]

ALL YOU NEED TO KNOW ABOUT FAT LOSS ED EDITION !!! (UPDATED)

you DO NOT have to eat 300 calories or less everyday to lose fat !!!! your tdee and net calories play a huge role !!!!

NET calories are what you use for weight loss because they tell you whether you're in a calorie deficit or not. net calories is absolutely necessary for losing fat.

✿ NET CAL FORMULA

NET calories = total intake - TDEE

✿ FURTHER NET CAL IMPORTANCE:

🍓 if net calories are negative, you're in a calorie deficit → which means fat loss happens. 🍓 if net calories are BELOW your TDEE, you're still in a calorie deficit → which means fat loss still happens. 🍓 if net calories are zero, you're at your maintenance calories → which means no weight gain or loss happens. 🍓 if net calories are positive, you're in a calorie surplus → which means weight gain happens.

✿ TDEE AND BMR

when your goal is fat loss, TDEE is the most important factor to focus on, rather than just BMR.

❀ BMR is the number of calories your body burns at rest. this is the minimum number of calories your body burns each day in order to keep your body properly functioning. BMR does not include any physical activity.

❀ TDEE includes your BMR PLUS the calories burned through active daily movements and exercise.

❀ since fat loss relies on a calorie deficit, TDEE gives you a better idea of how many calories you need in order to maintain your weight or lose weight. so, for weight loss, you need to eat less calories than your TDEE. for weight maintenance, you need to eat around or exactly at your TDEE.

here's an online calculator to find your TDEE.

★ here's my example: ↓ this is how my food log roundup looks everyday ↓ (you don't have to include the number of calories you burned from exercising because its already included in your TDEE. i just like to do it to keep everything documented)

total intake: (805 cals) exercise burn: (455 cals) NET calories: (-729 cals)

my TDEE is 1,534

so the formula based on my TDEE would be: total intake(805) - TDEE(1,534) = NET calories(-729)

since my NET calories ended in a negative, that means fat loss happens !!!

★★★ your NET calories do not have to be in the negatives for fat loss to happen !!! the key to weight loss is staying UNDER your TDEE, and if you just so happen to end up in the negative then you've done more than enough !!!

[adventremnant]

how accurate are tdee and bmr calculators? Since i find alot of them say different things

There's no such thing as a perfect formula, even in a clinical setting. We have several different formulas that have been created over the years, but you can't put a guarantee on any of them, unfortunately, as the only true way to determine bmr involves some expensive laboratory tests that are simply not at a layperson's disposal. What I use and what I recommend others use is Sailrabbit, as it will give you all of the different formulas and you can check the box to average all of them. I find that this gives me the best outcome. You will also get a better outcome if you have your body fat percentage - the highest accuracy would be through a DEXA scan, but that's another expensive test, so a home scale that measures body fat is sufficient. I use the Etekcity smart one that's rechargeable and have had no issues with it. It's about $30.

Tdee is also hard to determine, truly, outside of a difficult clinical setting and breath tests, so you really just need to trial and error for yourself. I wish I had a better answer for you, but unfortunately, we don't have the easily accessible technology for that. It's best to always underestimate rather than overestimate when you're looking to lose weight, though.

[80calstrawberries]

How I’ve consistently lost weight without being miserable

Found out your TDEE - there are tons of online calculators for this. I have an apple watch and if you go to your activity under the move section it will tell you (when I did this I averaged my calories burned over a week). My average burned calories is 2472

Decide how fast you want to lose weight - eating under your TDEE constantly will lead to weight loss. Depending on how big your calorie deficit changes how fast you’ll lose weight. Right now I’m eating 1200-1500 calories daily making my deficit around 1000

Track every single calorie to make sure you’re actually in a deficit. I weight all of my food so I can get as close to the exact numbers as possible. I also make sure I drink the same amount of water every day. I avoid added sugars and processed foods to prevent cravings/binging and eat high protein 1g per pound of body weight to reduce muscle loss

I weight myself every morning. At the end of the weight I’ll average the numbers to see how much weight is lost. I’ll then adjust my calories accordingly. If you’re binging often then you need to increase your calorie limit to something you can actually stick too. If you aren’t binging and want to lose weight faster I would slowly drop calories (around 100-200) each week.

I’ve been doing this for about a full month now and lost 10 lbs and rarely want to binge and still have energy to do everything I want and need to do.

I’ve been trying to lose weight in a more healthy and sustainable way and this has been working really well for me than extreme restriction because I no longer binge

[earthnashes]

Fitness update time baybeeeeeeeee! I once again had to gather the balls to post the photos here so uh. Ye. :D

Like the last one, more details will be under the cut, but for the TL;DR crowd:

Last Update Here

Current: 177lbs | Estimated BMI: 24-26% | Push Pull Legs split at 6 Days a week

Notes: Training stimulus for this block focused on lifting basics and intensity: establishing a stronger mind-muscle connection and knowing how training to true mechanical failure feels like. Additional challenge: Finding maintenance calories and maintaining weight in the general range of 175-180lbs before re-attempting 1st Lean Bulk attempt.

Results: All lifts have seen an increase in working weight. Noticeably more muscle definition overall over the course of the last two months. Weight largely remained the same; assume maintenance calories has been accurately found.

Sooooooo the last two months have been kinda crazy. I took a look at my past lifting logbooks and found that despite my PRs being higher than the last recorded attempt, my overall working weights for all of my lifts hadn't really moved much. Partially out of fear of injury, but mostly due to the noticeable lack of real intensity in the training.

On top of that I found that my weight wasn't going down or up at the calories I was eating at, but my energy had begun to drop and recovery was suffering. Originally I was meant to be in my first bulk, but my weight never moved, and that ultimately resulted in me switching strategies for my nutrition too.

Basic idea: dial up the intensity, RPE of 8-9.5. Find true maintenance calories.

For nutrition: I used the TDEE calculator for my calories this time. It's supposedly more accurate than most other calorie calculators including MyFitnessPal's calculator, which gave me 2200 calories as my "bulk". Welp, turns out that's wrong; 2200 is my cutting number with my current activity level. And given how long I've been in a cut, it explained why, even in the deficit still, my weight never moved: it's too low to gain weight, and with how long I been in a deficit up until then my body was adapted too much to continue losing fat. So I instead switched focus onto finding my actual maintenance calories by immediately bumping my calories to the number the TDEE calculator gave me (2600 cal) and adjusting based on how my weight trend.

Result is, over the course of 2 months I gained 2 pounds but I'm certain this is almost entirely muscle (based on look, measurements, and performance in the gym); I've otherwise hadn't changed weight wise. This is good to know; it means I can eat more than I initially thought and gives me a stronger baseline for when I do actually go into a real bulk.

For training: First thing I focused on was my legs, which was arguably my weak link. This is largely due to an old injury in my left knee made it hard to reach full range of motion, and the strength discrepancy between my left and right leg because of it was pretty noticeable. Correcting it is one of the reasons why I switched to PPL training split, with Legs being trained first every cycle.

For both my legs and my isolation exercises I utilized unilateral versions of all my exercises; working each limb separately instead of together. I also incorporated a different set program: 2 working sets of 6-10 reps, 1-2 sets taken to true mechanical failure. The failure sets were meant for me to get used to the very uncomfortable sensation of training the muscle to- and past - it's actual limit and not my mental limit while maintaining proper form technique. That shit is rough, but it ensured that I was training with actual intensity and I was taking the muscle to true failure for growth, which in turn would help with building better muscle-mind connection with each muscle bilaterally and unilaterally.

For compounds I didn't take any of the lifts to true failure due to the higher fatigue and recovery toll. Instead I focused on building strength skill, so the set program was: 1 Topset (heaviest set of the exercise) 1-3 reps, 2 working sets for 5-8 reps. Any hypertrophy work for these lifts were always done with machine accessories for stability and safety.

Results thus far has seen my overall strength increasing, my knee is much stronger and stable (tested my squats and I can safely squat my own bodyweight without pain or wobbling, which is a feat due to being unable to do that months ago), and I confidently can say I have better form and idea of intensity.

-------

SO! With all of that said I'd say this block was overall a success after much trial and error. Now that I've gotten a better idea of a few things, my next move right now is to take a deload week for some much needed rest, then structure my next block for a more strength focus alongside my 2nd attempt at an actual lean bulk. The goal is to gain at least 4-5 pounds of muscle by the beginning of next year and make a new maxout for my PRs, so I might look a lil soft the next time I do a progress report but hopefully I'll be much stronger and ready for my second cutting phase.

This shit is hard, but I'm loving it to death man. I'm having a lot of fun learning and going through the journey and now I can confidently say that I'm at the Intermediate stage of lifting! I also think I know the type of weightlifter I am now. I've heard the term "powerbuilding" a few times now and I feel it fits; primarily lifting to build strength, but also throwing in some bodybuilding rhetoric for aesthetics.

Like I said a while back I'm seriously considering recording my workouts and posting those as I go on my Instagram, and I've actually bought a lil phone stand to practice recording and being more comfortable in front of the camera. We'll see how that goes I suppose!

But uhhhhh YE! That's all my yapping for now. Thank you for listening, and if you have any fitness goals feel free to share them with me! :)

[decayingdogt33th]

do u know how to calculate predicted wl? i know theres smth about ur resting calories(?) and 3500 cals in a lb, but i forget the method,,,,, idk i feel like you would've heard about it there was smth popular about it online a while back

There are TDEE calculators online to tell you how much you burn in a day, so you can kinda eyeball it based on that so like for example if you were in a 500 calorie deficit from your burn every day you’d lose roughly a pound a week (500x7=3,500) but in my experience it kinda varies on how accurate it is, cuz cals aren’t the only thing that can affect weight. Personally the calculations of when id lose X amount were never super accurate cuz it depends on a lot of things.

[eat-less-move-more]

A calorie is a unit of energy, like a joule. It's a unit of energy equivalent to the heat energy needed to raise the temperature of 1 gram of water by 1 °c.

We use calories to measure the amount of energy in our food. In the body, calories not used are stored as adipose tissue (fat.) In addition to energy storage, fat also protects our organs.

We can get a rough approximation of how many calories a body needs using a TDEE or BMR calculator. (TDEE is your BMR + Intentional Movement, BMR is the calories you need at rest unmoving.) There are *more* accurate ways to measure this but it requires equipment.

Energy above the amount required for movement and function is stored as fat. If you need to gain weight, take in more energy (food) and don't use it. Eat more, move less.

This is why sufferers of severe Anorexia are put on bed rest, even walking takes too much energy because they just don't have enough stored as fat or being consumed in the form of food. All their calories need to be put to the task of recovering from organ damage, healing wounds, and gaining a healthy store of fat.

The opposite is also true. If one want to lose fat, they must burn the fat for fuel (this is it's intended purpose, it is fuel.) Consuming more energy than needed for movement and function will result in the extra energy being stored as fat. This is how weight gain functions.

"Counting Calories" is simply a way of ensuring you get the appropriate amount of energy for your body. Those intending to gain weight often count calories as well.

TLDR: want to lose weight? Eat Less, Move More. Want to gain weight? Eat More, Move Less.

[brunetterightsactivist]

I like how when I look up my stats on that tdee calculator it casually tells me I should eat like 250 grams of protein per day. Idk how I could even attempt to go about that but ok

[adventremnant]

Hi, I'm really struggling with picking my activity level on a tdee calculator. Could you please help me? I study from home and I do these activities 4 times a week:

cleaning for 2 hours

Jump rope 25 minutes moderate pace

Pilates 30 minutes

When I asked chatgpt it said I was lightly active and that's making me want to pull out my hair.

First of all, don't ask chatgpt anything. Chatgpt can't answer questions. LLM stands for language learning model. They are built to create sentences that look like something a human would say. All they do is guess what the next right word should be in a sentence based on the average next word in similar sentences. They cannot think and frequently "hallucinate" information. They can't even properly trawl data on pages.

Yes, that is light activity. If you were also getting 10k steps a day you could consider yourself moderately active, but you're doing light activities (cleaning and Pilates are both light) and then sitting around studying. Half an hour of jumping rope a couple times a week doesn't do much to bump that up.