Learn About TDEE & Nutrition
Dive deep into the science of metabolism, nutrition, and fitness with our comprehensive guides
TDEE for CrossFit: The Afterburn Effect
CrossFit burns 500-800+ cal/hr during WODs, but EPOC adds 15-20% more. MET data by workout type and how to set your TDEE activity level correctly.
TDEE for Cyclists: Indoor vs Outdoor Burn
Cycling calorie burn varies wildly by speed and terrain. Real MET data from 4.0 to 10.0, indoor vs outdoor differences, and which TDEE activity level to pick.
TDEE for Hiking: Elevation Changes Everything
Hiking calorie burn doubles with elevation gain and pack weight. MET values from 5.3 to 7.8+, the multipliers hikers miss, and your TDEE activity level.
TDEE for Runners: Calorie Burn by Pace
Calculate how running affects your TDEE with real MET data by pace. Most runners overestimate calorie burn — here are the actual numbers.
TDEE for Rock Climbing: A Unique Burn
Rock climbing is metabolically unusual — isometric holds, grip strength demands, and approach hikes all add up. Here is how it affects your TDEE.
TDEE for Swimming: Cold Water Changes Everything
Swimming burns more calories than land-based exercise partly because of thermoregulation. Real MET data by stroke and the post-swim appetite trap.
TDEE for Weightlifting: The Real Numbers
Weightlifting burns fewer calories than you think during the session — but the afterburn and muscle mass effects matter more for TDEE.
TDEE for Yoga: More Than You Think
Yoga burns more calories than most people assume. Hot yoga hits 5.3 MET — rivaling moderate cycling. MET data by style and your TDEE activity level.
TDEE Activity Levels by Steps Per Day
Find your exact TDEE activity multiplier based on daily step count. Covers sedentary to extra active with step ranges and multiplier values (1.2-1.9).
5 Metabolism Myths Exposed by Science
Meal timing, starvation mode, and metabolism boosters — which are real? Evidence-based answers using metabolic research and the Mifflin-St Jeor equation.
Calculate Your Ideal Macro Ratios
Find your optimal protein, carb, and fat split based on your TDEE. Includes ratios for cutting, bulking, and maintenance with gram-per-kg targets.
What Is TDEE? Your Complete Guide
Calculate your Total Daily Energy Expenditure with the Mifflin-St Jeor formula. Covers BMR, activity multipliers (1.2-1.9), and how to use your number.