Refactor Your Physique
Calculate your TDEE: Cutting & Bulking calories
with predictable precision
Calculate your Total Daily Energy Expenditure(maintenance) or bulking or cutting calories
Rules & Expected Results
You MUST exercise
Whether you're cutting or bulking, we suggest you exercise at least 3X a week, for at least 40 min per session. Preferably doing some form of resistance training, like weightlifting.
If you don't exercise while cutting, you will likely lose more lean muscle than you would otherwise.
Conversely, if you don't exercise while bulking, you will probably just gain fat.
Cutting
When doing a cut, you can expect to lose between 300-400g per week.
You won't want to cut faster that, it'll be too hard and will not be healthy.
Basic Rules
- Track everything you consume(except water) with a calorie tracker. No guessing, my friend. This is math.
- No cheat days. If you can't avoid going over for a day(birthdays etc), at least try not to exceed your daily maintenance calorie amount.
- To track your progress, record your weight every morning, before consuming anything, and after visiting the bathroom. Then every Sunday, average out your entire week's weights and compare with the previous week's average.
- Half of your meal must be a lean protein.
Bulking
When doing a bulk, you can expect to gain between 100-200g per week.
Adding more calories that that will likely result in you gaining more fat than muscle, but if you're very new to lifting weights and you're still under 30 years of age, you might get away with eating a bit more.
FAQs
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the amount of calories you need to maintain your current body weight.
Why is know my TDEE useful?
Knowing your TDEE is crucial for several reasons:
- Weight Management: By understanding your TDEE, you can tailor your diet to your specific goals. To lose weight, you would consume fewer calories than your TDEE; to gain weight, you would consume more; and to maintain your current weight, you would eat around your TDEE.
- Optimizing Nutrition: Knowing your TDEE helps you plan meals that provide adequate energy while ensuring you're not overeating or undereating, which can impact your metabolism and overall health.
- Exercise Planning: If you're active, understanding your TDEE allows you to adjust your calorie intake to match the energy you burn during workouts, ensuring you're fueling your body properly.
- Preventing Overtraining or Under-recovery: By aligning your calorie intake with your TDEE, you can help prevent fatigue and injury caused by under-recovery, ensuring you have enough energy for daily activities and exercise.
How do I calculate my ideal body weight?
With the Devine Formula:
- For men: IBW (kg) = 50 + 0.9 × (height in cm over 152)
- For women: IBW (kg) = 45.5 + 0.9 × (height in cm over 152)
How do I measure body fat?
You can measure body fat using several methods, each with different levels of accuracy:
- Skinfold Calipers: Pinch and measure skinfold thickness at specific sites to estimate body fat. Inexpensive but requires skill.
- Bioelectrical Impedance (BIA): Devices like smart scales send a small electrical current through the body to estimate fat. Convenient but less accurate, especially with hydration changes.
- DEXA Scan: Uses X-rays to provide a detailed breakdown of fat, muscle, and bone. Very accurate but expensive and usually requires a clinical setting.
- Hydrostatic Weighing: Measures body density by comparing land and underwater weight. Accurate but requires specialized equipment.
- Bod Pod: Similar to hydrostatic weighing but uses air displacement. Accurate but costly and less accessible.
- Circumference Measurements: Track changes in body measurements (e.g., waist, hips) to estimate fat. Simple and inexpensive but less precise.
What's the difference between bulking and cutting?
Bulking is the process of consuming more calories than your TDEE to gain muscle mass, usually accompanied by strength training. Cutting, on the other hand, involves consuming fewer calories than your TDEE to reduce body fat while trying to preserve as much muscle as possible. Both phases are typically part of a structured fitness plan aimed at improving body composition.
How do I know if I'm eating the right amount when bulking?
When bulking, you want to consume a calorie surplus—more calories than your TDEE—to support muscle growth. A common approach is to eat 250-500 calories above your TDEE. Monitoring your weight, body composition, and strength gains can help you determine if you're eating the right amount. If you're gaining too much fat, you might need to reduce your calorie surplus slightly.
Is it possible to build muscle while cutting?
Yes, it's possible to build muscle while cutting, especially for beginners or those returning to training after a break. This is known as body recomposition. However, the process is slower compared to bulking, as the body is in a calorie deficit. To maximize muscle retention or gain during a cut, it's important to maintain a high protein intake and follow a strength training program.
How long should I stay in a bulking or cutting phase?
The duration of bulking or cutting phases depends on your goals and how your body responds. A typical bulking phase can last anywhere from 3 to 6 months or longer, while a cutting phase might last 8 to 12 weeks. It's important to monitor your progress and adjust as needed, taking care to avoid prolonged extremes that could negatively impact your metabolism or overall health.