Reverse Dieting: How to Raise Calories After a Cut Without Regaining Fat
After your cut ends, use this reverse dieting guide to raise calories 50 to 150 per week, track weekly averages, and find maintenance without rapid regain.
Metabolism Knowledge Base
TDEE & Energy Expenditure Guides
Master the science of energy balance. Explore our peer-reviewed guides on BMR, activity multipliers, calorie formulas, and metabolism optimization.
📚 About the Metabolism Learning Hub
The FreeTDEECalculator Learning Hub is an open-access repository of peer-reviewed educational guides covering human energetics, Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), and mathematical formulas like Mifflin-St Jeor and Katch-McArdle. All articles are written to provide actionable, evidence-based nutrition science.
Comprehensive Metabolism Guides
Katch-McArdle Formula: Calculate BMR from Lean Body Mass
Calculate resting calories with the Katch-McArdle formula. Learn how lean body mass determines BMR, compare equations, and find your precise energy burn.
What is NEAT? Non-Exercise Activity Thermogenesis Guide
Discover what is NEAT and how non-exercise activity thermogenesis drives daily calorie burn. Learn clinical strategies to increase spontaneous movement.
Harris-Benedict Equation: BMR Formula & Accuracy Guide
Calculate resting calorie burn using the Harris-Benedict equation. Explore the 1984 revised clinical formula, step-by-step examples, and accuracy trials.
Mifflin-St Jeor Equation: Calculation Formula & Accuracy
Calculate your metabolic rate using the Mifflin-St Jeor equation. See the clinical formula for men and women and explore scientific accuracy trials.
TDEE Activity Level Guide: Pick Your Accurate Multiplier
Choose your correct physical activity factor with our TDEE activity level guide. Step count benchmarks help prevent overestimating daily burn rates.
TDEE vs BMR: Which Metric Should You Use for Fat Loss?
Compare the differences in TDEE vs BMR to optimize your diet. Learn why basal metabolism is your safety floor while total expenditure guides calories.
What is TDEE? Total Daily Energy Expenditure Explained
Understand what is TDEE and how your body expends daily energy. Learn how basal metabolism, activity, and digestion shape your metabolic burn rate.
Interactive Suite
Put Theory Into Practice with Precision Calculators
Apply the metabolic formulas from these guides directly to your personal statistics.
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TDEE Calculator
Find your exact 24-hour total daily energy expenditure and maintenance calories.
Calculate TDEE → 💤BMR Calculator
Calculate your resting basal metabolic rate across 3 clinical formulas.
Calculate BMR → 📉Calorie Deficit Calculator
Set customized caloric reduction targets for safe, sustainable fat loss.
Plan deficit → 🥩Macro Calculator
Calculate optimal protein, fat, and carbohydrate ratios for your fitness goals.
Calculate macros →