When you want to gain weight (usually for muscle gain), your body needs to have more calories at is disposal. What is a surplus / deficit ?Ī surplus or deficit refers to the number of calories above or below your TDEE. Be sure to select surplus or deficit in the calculator. Whether you want to lose weight, maintain, or gain weight with the keto diet, our calculator can determine how much you should eat. For example, you can enter that you have run for an hour where you have burned X kcal. Together, these figures form the Total Daily Energy Expenditure (TDEE), the estimate of your total calories burnt per day. If you use a heart rate monitor or third-party software to track your calories, you can use the custom input in the activity level section for an even more accurate macronutrient profile.
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