1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate and physical activity. It's the starting point for calculating your calorie needs for weight gain.

2. Understanding Calorie Surplus

The calorie surplus is the additional calories you need to consume above your TDEE to gain weight. A typical surplus ranges from 250-500 calories per day for steady weight gain.

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories/day)
• \( Surplus \) — Additional calories for weight gain (typically 250-500 kcal/day)

Explanation: To gain weight, you must consume more calories than you burn. The surplus determines the rate of weight gain.

3. Importance of Proper Calorie Calculation

Details: Accurate calorie calculation ensures healthy weight gain (primarily muscle rather than fat) and prevents excessive fat accumulation.

4. Using the Calculator

Tips: Enter your calculated TDEE and desired calorie surplus. The calculator will show your daily calorie target for weight gain.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q2: What's a good calorie surplus for beginners?
A: 250-300 kcal/day surplus is recommended for beginners to minimize fat gain while building muscle.

Q3: How much weight will I gain with this surplus?
A: A 500 kcal/day surplus typically leads to about 1 pound (0.45 kg) of weight gain per week.

Q4: Should I adjust my surplus over time?
A: Yes, as you gain weight, your TDEE increases, so you may need to gradually increase your surplus to continue gaining.

Q5: Is this calculator suitable for everyone?
A: While the principle applies to most people, those with medical conditions or specific goals should consult a dietitian.