FitCalculationGuides
A calculator gives you a number. These guides cover what to do with it — how to pick an activity level, which equation to trust, and where a protein target stops being useful. Each one links to the calculator it is about, so you can check the arithmetic as you read.
How to turn your TDEE into a daily calorie target
Your TDEE is what you burn, not what you should eat. Here is how to turn that number into a target you can actually sustain.
Calculators usedTDEE CalculatorCalorie Deficit CalculatorCalorie Surplus Calculator
Mifflin-St Jeor vs Harris-Benedict: which equation to use
The 1918 Harris-Benedict equation overestimates resting burn for most people. Here is what changed in 1990, and how much the difference actually matters.
Calculators usedTDEE CalculatorCalorie CalculatorCalorie Deficit Calculator
How much protein do you actually need?
The useful answer is a range in grams per kilogram, not a single number. Here is where those ranges come from and how to pick one for your goal.
Calculators usedProtein CalculatorMacro CalculatorBulking CalculatorCalorie Deficit Calculator