STEP 2 WORK OUT YOUR TDEE Your ‘TDEE’ is your total daily energy expenditure. That’s the amount of calories your body needs daily — including physical activity. To work out how many calories you need per day, use a calculator to multiply your BMR (you’ve just worked this out in step 1) by your physical activity level or ‘PAL’, which is represented by the numbers below: STEP 3 WORK OUT YOUR ‘GOAL TDEE’ FOR MUSCLE GAIN Muscle gain: The amount of calories you’ll need per day to build muscle depends on your overall goal — whether you’d like to lose fat as well as gaining muscle, or just gain muscle without losing any fat. To lose fat while gaining muscle mass, subtract approximately 500kcal from your TDEE — your body will use up the remaining calories from your energy stores. This energy can be taken from both fat and muscle tissue. To minimise muscle tissue loss, it’s important to keep on top of weight training and eat enough protein (we’ll get to this later). If you’d only like to gain muscle, studies suggest you should add around 500kcal to your TDEE. Take body measurements every few weeks. You can either increase your intake in increments of around 250kcal if you’re not gaining muscle, or if you find you’re gaining too much weight in the wrong places, decrease your intake slightly. 1.4 1.6 1.8 SEDENTARY MODERATELY ACTIVE HIGHLY ACTIVE YOUR BMR X YOUR PAL = YOUR TDEE – 500KCAL = YOUR TDEE + 500KCAL = LOSE FAT AND BUILD MUSCLE: BUILD MUSCLE: your TDEE goal TDEE BACK TO MENU
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