Learn About TDEE & Nutrition
Evidence-based guides on metabolism, macros, and activity-specific calorie burn.
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Your TDEE Calculator Result Is Probably Wrong
TDEE not working? The calculator gave you 2,200 and the scale won't move. Here's why it happens and how to fix it without starting over.
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TDEE for CrossFit: The Afterburn Effect
CrossFit burns 300-700 calories per session, and the afterburn adds about 7% more. Honest numbers and how to pick your TDEE activity level.
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TDEE for Cyclists: Indoor vs Outdoor Burn
Cycling burns 400-800 calories per hour. Indoor rides burn 10-25% less than outdoor, and group riding cuts it further. Honest numbers for your TDEE.
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TDEE for Hiking: Elevation Changes Everything
Flat hiking burns about as much as walking. Add a mountain and a pack and the burn can triple. Honest numbers for your TDEE.
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TDEE for Rock Climbing: A Unique Burn
Climbing is weird for calorie math. Most of your gym time is rest, and fitness watches overcount by a factor of three. Honest numbers for your TDEE.
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TDEE for Runners: Calorie Burn by Pace
Running is the sport people most overestimate. Watches inflate the burn by 20-40%, and compensation erodes the rest. Honest numbers for your TDEE.
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TDEE for Swimming: Cold Water Changes Everything
Swimming burns more in cold water, but the post-swim appetite spike eats the gain. Honest numbers and the appetite trap to watch for.
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TDEE for Weightlifting: The Real Numbers
Lifting burns fewer calories per hour than cardio — but the afterburn and long-term muscle effects matter more. Honest numbers for your TDEE.
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TDEE for Yoga: More Than You Think
Yoga has a huge calorie range — restorative is 100/hr, hot vinyasa is 500/hr. Honest numbers and why practitioners often underfeed.
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TDEE Activity Levels, Explained
The five TDEE activity levels — sedentary to extra active — with lifestyle examples and how to pick the honest one.
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5 Metabolism Myths Exposed by Science
Meal timing, "starvation mode," age-related slowdown, metabolism boosters — which are real? Straight answers for anyone trying to manage their calories.
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Calculate Your Ideal Macro Ratios
Set protein first, fat next, carbs last. Honest macro targets for fat loss, muscle gain, and maintenance — based on your TDEE.
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What Is TDEE? Your Complete Guide
TDEE is the total calories your body burns in a day — the starting number for any weight-loss or muscle-gain plan. Here is how to use it.