How to Use Your TDEE for Weight Loss
TDEE for weight loss: eat 500 to 750 kcal below your TDEE, never under 1,200 (women) or 1,500 (men), and expect the deficit to shrink as you lose.
Daniel Reyes · · 5 min readWriter, Calsa blog
Daniel Reyes, page 3
Daniel Reyes · · 5 min readDo You Burn More Calories on Your Period?
Do you burn more calories on your period? Slightly, in the luteal phase: about 30 to 120 kcal a day. See the study numbers and what to do with them.
Daniel Reyes · · 4 min readAI Nutrition Coach Apps: What a Chat Can and Cannot Do
Is an AI nutrition coach app reliable? ChatGPT hit within 10% of the database for 35% to 48% of foods. See what a chat does well and how to test one.
Daniel Reyes · · 9 min readTDEE Calculator With Body Fat: The Katch-McArdle Formula
A TDEE calculator with body fat uses Katch-McArdle: 370 + 21.6 × lean mass. See worked examples, three body fat levels and the error in the input.
Daniel Reyes · · 5 min readHow Long Should You Be in a Calorie Deficit?
How long should you be in a calorie deficit? Until your goal or about 6 months, when average loss peaks. See the timeline and when to take a break.
Daniel Reyes · · 7 min readCan You Lose Weight Without a Calorie Deficit?
Can you lose weight without calorie deficit? Not body fat. See why the scale can drop anyway, and how 549 kcal of unlogged food hides a deficit.
Daniel Reyes · · 6 min readMacro Counting Apps: What Actually Matters
Macro counting app checklist: how protein, fat and carbs add up to calories, why a 30% preset moves with calories, and how alcohol breaks macro totals.
Daniel Reyes · · 9 min readKeto Diet Tracker: Tracking Net Carbs Without Losing the Plot
A keto diet tracker should show net carbs and fiber. See the macros at 2,000 kcal, a worked day under 50 g carbs and why US and UK labels differ.
Daniel Reyes · · 10 min readHow to Count Macros for Weight Loss
How to count macros for weight loss: set calories, then protein at 1.2–1.6 g/kg, fat at 20–35% and carbs last. See the math for 1,800 kcal.
Daniel Reyes · · 6 min readHow to Calculate Your Protein Intake in Three Steps
How to calculate protein intake: multiply weight in kg by 1.2–1.6 g. Examples by pounds, the weight to use, percent of calories and food-by-food math.
Daniel Reyes · · 5 min readHow Many Calories Should I Eat a Day by Age?
How many calories should I eat a day by age? Adults need 1,600–2,400 kcal (women) or 2,000–3,000 kcal (men). See the table by age and activity.
Daniel Reyes · · 6 min readCalorie Deficit and Working Out: How to Combine Them
Calorie deficit and working out: at 80 kg, 150 minutes of brisk walking adds about 760 kcal a week. See how to split the gap with food.
Daniel Reyes · · 6 min read
