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Cut, Maintain or Bulk.

Here’s how we calculate your calories:  
To determine whether you're in a cutting, maintaining, or bulking phase, we assess your calorie needs based on your current body composition, activity level, and fitness goals. Here's the process:

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. Calculate Total Daily Energy Expenditure (TDEE)

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• TDEE is the total amount of calories a person burns in a day, factoring in both their Basal Metabolic Rate (BMR) and the calories burned through physical activity.

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• To calculate TDEE, you can use an online calculator, or use this formula:

  TDEE = BMR × Activity Level

  BMR (Basal Metabolic Rate) can be calculated using the Harris-Benedict Equation:

  • For men:
    BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)

  • For women:
    BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

  Then, multiply the result by an activity factor:

  • Sedentary (little to no exercise): BMR × 1.2

  • Lightly active (light exercise 1-3 days/week): BMR × 1.375

  • Moderately active (moderate exercise 3-5 days/week): BMR × 1.55

  • Very active (hard exercise 6-7 days/week): BMR × 1.725

  • Super active (very hard exercise or physical job): BMR × 1.9

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2. Decide on the Goal:

• Cutting: To lose body fat, a person needs to be in a calorie deficit (consume fewer calories than they burn).

  • Typically, aim for a 500-calorie deficit per day for a steady weight loss of about 0.5kg per week.

• Maintaining: To maintain their current weight, they should aim to eat around their TDEE (total calories burned in a day). They won’t gain or lose weight.

• Bulking: To gain muscle mass, a person needs to be in a calorie surplus (consume more calories than they burn).

  • A typical surplus of 300-500 calories per day can help build muscle without adding too much fat.

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3. Estimate Macronutrient Breakdown

For each phase (cut, maintain, or bulk), the macronutrient distribution should be adjusted accordingly:

• Cutting: Higher protein intake to preserve muscle mass, moderate carbs, and lower fats.

  • Example: 40% protein, 30% carbs, 30% fat

• Maintaining: Balanced macronutrients to keep energy levels stable and maintain current muscle mass.

  • Example: 30% protein, 40% carbs, 30% fat

• Bulking: Slightly higher carb intake to support muscle growth, with moderate protein and fats.

  • Example: 30% protein, 50% carbs, 20% fat​​​​​​​​​​.​​​