TDEE Calculator: Exact Calories for Muscle Gain & Fat Loss (2026)
TDEE Calculator: Exact Calories for Muscle Gain & Fat Loss (2026)
You are training hard, but you look exactly the same as you did six months ago. Why? Because you are ignoring the law of thermodynamics.
If you eat less than your body burns, you lose weight. If you eat more, you gain weight. It is simple physics, but most people fail because they don’t know their “maintenance number.”
At ShockTrail, we treat the human body like a high-performance engine. You wouldn’t put random fuel in a Ferrari, so stop putting random calories in your body. We use the Mifflin-St Jeor Equation, considered the gold standard by the National Institutes of Health (NIH) for accuracy.
The ShockTrail TDEE Calculator
Enter your biometrics below to find your daily caloric baseline.
🔥 Daily Calorie Calculator
Scientifically accurate TDEE estimation.
Understanding Your Results
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn just by existing plus your activity level. Once you have this number, you can manipulate it for your goals.
Option A: The “Shock” Cut (Fat Loss)
To lose fat without losing muscle, you need a moderate deficit.
The Math: TDEE – 500 Calories.
Expectation: You will lose about 1 lb (0.45 kg) of pure fat per week. Do not go lower, or your metabolism will crash. Read our guide on Intermittent Fasting to accelerate this.
Option B: The Clean Bulk (Muscle Gain)
To build tissue, you need energy surplus.
The Math: TDEE + 300 Calories.
Expectation: Slow, steady muscle growth with minimal fat gain. If you are “Dirty Bulking” (+1000 cal), you are just getting fat.
Macronutrients: Quality Matters
Calories dictate weight; Macros dictate composition. For a deep dive into lifestyle nutrition in urban environments, check out the wellness guides at AZNewYork.com.
| Nutrient | Function | Recommendation |
|---|---|---|
| Protein | Muscle Repair | 1g per lb of bodyweight |
| Fats | Hormone Production | 0.4g per lb of bodyweight |
| Carbs | Training Energy | Fill the rest of calories |
Real World Case Studies
See how different activity levels change the equation, verified by data from the American Council on Exercise (ACE).
- Case 1 (Sedentary Office Worker): Male, 180lbs. TDEE is only 2,100 cal. If he eats 2,500, he gains fat rapidly.
- Case 2 (Construction Worker): Male, 180lbs. TDEE jumps to 3,200 cal. He can eat pizza and stay lean because his output is massive.
- Case 3 (The “Weekend Warrior”): Female, 140lbs. Often overestimates calories burned in yoga class. TDEE is usually lower than expected (around 1,800 cal).
FAQ: Diet & Training
1. Should I eat back my exercise calories?
No. Fitness trackers (Apple Watch/Garmin) often overestimate calories burned by 40%. Consider exercise a “bonus” deficit.
2. Does Keto change my TDEE?
Technically no, but protein has a higher “Thermic Effect” than fat. High protein diets burn more calories during digestion. See accurate data at Mayo Clinic.
3. Why am I not losing weight on a deficit?
You are likely tracking wrong. Secret calories in oil, sauces, and drinks add up. Use a scale for everything.
Article by the ShockTrail Performance Team. Fuel your ambition.
Tags: tdee calculator, macro calculator, calorie deficit for weight loss, bulking calories, mifflin st jeor equation, protein intake calculator, cutting diet plan, metabolic rate, daily energy expenditure, shocktrail force, bodybuilding nutrition.
