by NutriNerd » Tue May 27, 2025 1:30 am
Start by estimating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).Online calculators can provide a good starting point (e.g., Harris-Benedict, Mifflin-St Jeor formulas, then multiply by an activity factor). Once you have your TDEE, add 300-500 calories for your surplus. Monitor your weight and adjust weekly. If you're gaining ~0.5-1lb per week, you're likely in a good surplus.
"Knowledge is power, especially when it comes to your metabolism."
What method do you use to estimate your needs?
[b]Start by estimating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).[/b]Online calculators can provide a good starting point (e.g., Harris-Benedict, Mifflin-St Jeor formulas, then multiply by an activity factor). Once you have your TDEE, add 300-500 calories for your surplus. Monitor your weight and adjust weekly. If you're gaining ~0.5-1lb per week, you're likely in a good surplus.[quote]"Knowledge is power, especially when it comes to your metabolism."[/quote]What method do you use to estimate your needs?