Hello there, The goal you choose in our TDEE calculator will only affect the Daily Calories and not your TDEE. So you can safely use the TDEE provided there to achieve your maintenance goals. Also, the term you’re looking for is Body Recomposition. Body recomposition, or simply, ‘recomp’ is the process of reducing body fat and adding muscle mass. To burn fat you have to be in a caloric deficit and to build muscle you have to be in a caloric surplus. And achieving both goals simultaneously tends to be really tricky. However, to overcome this you need to do… Read more »

Hello Bill, To do a clean bulk figuring out your exact TDEE is the first and foremost step. Use our TDEE calculator and choose “Weight gain” as goal and your Calorie Surplus as “10% suggested”. Once you have your target caloric intake worked out, you need to calculate your “macros” next. In the same page you’ll find the macro calculator at the bottom, choose the “High Protein – 40C/40P/20F” preset. If you want the best chances for success when clean bulking, then you want to create and follow a proper meal plan and stick to it. You can use myfitnesspal… Read more »

Hello Chris,

We have noted your request. It will be worked on soon. 🙂

Absolutely, John. We have noted your request. We’ll work on it in the coming weeks and let you know once done. And thanks for the kind words. 🙂

Hello Aqueel,

The goal here (Fat loss) is to minimize muscle loss as much as possible, so the calculator has you eating at your TDEE during training days. But if you really don’t want to do that, you could eat your rest day calories on your training days too or opt for Weight loss/Rapid weight loss presets. 🙂

PS: We are working on a Custom preset option where in you can set your own deficit for training and rest days. So hang tight.

Hello Jermaine,

It is best to have your post-workout meal within 1 hr of finishing your workout as it would minimize muscle protein breakdown and increase muscle protein synthesis. But if you really don’t want to break your fast earlier, you could add a BCAA supplement before and after your workout. 🙂

Hello Amanda,

As of now, the calculator does the math for one workout session per day but that doesn’t mean the numbers need to change before adding another workout session. You can simply squeeze your evening workout an hour or two before your last meal. Only thing this would change is the name of your Last meal as that would essentially become your second Post-workout meal. Also, one thing you’ve to keep in mind is that, for this setup to work the no. of meals a day should be at least two. 😉

Hello Rachel,

Thank you for letting us know. We are already working on a potential fix. We’ll release an update soon. Meanwhile, you can save the form via the PDF option. 🙂

Hello Desm’D,

It is ideal to eat at your TDEE during your rest days as it helps minimize muscle loss and keep your metabolism up. But you could very well eat at your BMR too. As for taking casein outside your eating window, yes it would throw your off your fasting phase. 🙂

Hello Ernest, Thank you for using our calculator. To answer your questions, its simply a myth. Our body can very well absorb more than 40 g of protein at a time and there have been numerous researches conducted on this topic. For example, this study had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days. The same researchers found that a single high protein meal was actually more effective in a population of elderly women. Besides that, research done on Intermittent Fasting supports the theory… Read more »