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TDEE Calculator: Find Your Total Daily Energy Expenditure

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Hi Tom,
What happened to the old TDEE calculator that I found via Reddit? Did you guys discontinue it? I really liked the everyday tracker feature in it. Do you have any plans to bring it back anytime soon?

Thank you,

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Tom Miller, CSCS
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Yes, we discontinued the old TDEE calculator for upgrades. we're aware of the popularity of the everyday tracker feature and are considering bringing it back in a newer version. Stay tuned for updates!

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I love this calculator and pdf report thank you Fitnessvolt!

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Excellent stuff! For Cutting can I add more protein and cut more carbs?

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Tom Miller, CSCS
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Hello Natalie,

Thanks for your appreciation and your great question! Yes, when cutting, increasing protein intake while reducing carbohydrates can be beneficial. Protein is crucial for muscle preservation and recovery, especially during a calorie deficit. It's also more satiating, which can help manage hunger. However, remember that carbs are important too, as they fuel your workouts and overall energy levels. It's all about finding the right balance that works for your body and fitness goals. Keep tracking your intake and adjust as needed for the best results. Keep up the good work!

Tom

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Thank you Tom.

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Unsure what I should pick in terms of Activity level...I feel I am somewhere between moderate and heavy. I will post my normal weekly activity:

Strength Training Workouts are short but intense, 20-25 minutes with typically 40-55 seconds of work followed by 5-20 second rest periods depending on the week and what I am training for that week. I do that 4 times a week training legs, chest, back, arms/shoulders on a 2 on, 1 off, 2 on, 2 off weekly cycle. These workouts are followed by intense slamball finishing work with a 20, 30 or 40 lb slamball(overhead slams) doing AMRAP for 5 minutes. Heart rate usually is in the 145-160 range after that.

Typically walk 14-15K steps a day at a pace of between 2.5-3.0 mph while working on my walking pad and then do 40 minutes of elliptical work 5-6 days a week at a pace of about 4 mph, which pushes my heart rate to around 135-140 bpm once I am done.

What would you consider that type of activity level? Moderate or Heavy?

I am 49 years old, 5'8" tall and weigh 179 lbs. I have a thick, fairly muscular build(due to years of heavy weight training) and estimated 15% BF based on calipers and tape measurement calculations. Waist is around 33.8 inches. My upper 4 abs are very visible, lower abs are still covered by some fat which seems to be dwindling every day. Goal is to hit 165 lbs by early May, what would be the best path to get there in terms of calories/day. Also carb cycle weekly: HC(2300 cals), MC(2200 cals), LC (2064 cals), LC(2064 cals), HC(2300 cals), LC(2064 cals), LC(2064) with high carb days being Legs and Arms/Shoulder, Medium Carb being chest and lower carb being back day. All 3 non lifting days are low carb days.

Do those calorie counts seem about right or are they too low? There are days when I am pretty hungry, but most days I am able to stay on track since I build out meal plans for the week ahead of time and have thing measured to the gram.

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Tom Miller, CSCS
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Hi Matt,

Based on your detailed description of your weekly activity, I would categorize your activity level as heavy. Your strength training sessions, slamball work, daily walking, and elliptical workouts are all significant contributors to your overall energy expenditure. For your goal of reaching 165 lbs by early May, it's crucial to maintain a caloric deficit while ensuring you're getting enough nutrients to support your workouts and muscle recovery.

As for your current calorie counts, they seem to be well-structured for carb cycling, but if you're experiencing hunger on certain days, it might be worth reassessing your caloric intake or macronutrient distribution on those days. Since everyone's metabolism and body response are unique, I recommend monitoring your progress and adjusting your calorie intake as needed to ensure you're on track to reach your goal while maintaining your energy levels and muscle mass.

Best of luck on your fitness journey!
Tom

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