Weekly Meals

Disclaimer: We are not affiliated with, endorsed by, or in any way officially connected to this website, nor do we receive any commission or compensation from it. The link is provided solely for informational and convenience purposes. You can use the calculator available here to estimate your Total Daily Energy Expenditure (TDEE): TDEE Calculator

Weight Loss:
A tdee calculator helps you create a calorie deficit, meaning you eat slightly less than your body burns each day. this encourages your body to use stored fat for energy, leading to weight loss. when paired with the right balance of protein, carbs and fats, you can lose fat while holding onto muscle, which is key to getting a better overall shape rather than just dropping weight.

Muscle gain / Weight gain:
For building muscle, the tdee gives you a clear starting point so you can eat in a calorie surplus, taking in slightly more than your body needs. this extra fuel supports muscle growth and recovery. alongside proper training and a solid macro split with enough protein, this allows you to build lean muscle without putting on unnecessary body fat.

Weight Maintenance:
If your goal is to stay the same, your tdee shows you where your calorie intake should sit to maintain your current weight. this means what you eat matches what your body burns each day. from there, you can adjust your macros to support energy levels, training performance and overall health without gaining or losing weight.