Your Total Daily Energy Expenditure (TDEE) is the most critical number for biohacking your body composition. It represents the exact number of calories you burn in a day based on your Basal Metabolic Rate (BMR) and activity level. To lose fat or gain muscle, you must know this number.
Why TDEE Matters for Biohacking
Unlike generic "2000 calorie" guidelines, biohacking requires precision. Your TDEE fluctuates based on your activity, muscle mass, and thermic effect of food. By establishing your accurate baseline, you can implement strategic caloric deficits for fat loss or surpluses for hypertrophy without guessing.
⚡ TDEE & BMR CALCULATOR
Bio-Metric Analysis System
Understanding Your Results
Once you have your TDEE, use these biohacking protocols to reach your goals:
1. Maintenance (Bio-Stasis)
This is your caloric equilibrium. Eat this amount to maintain your current weight and performance levels. This is often used during "diet breaks" to reset metabolic adaptation.
2. Cutting (Fat Oxidation)
To burn fat while preserving muscle mass, aim for a deficit of 300-500 calories below your TDEE. Biohackers often combine this with Intermittent Fasting for enhanced lipolysis.
3. Bulking (Hypertrophy)
To build lean tissue, you need a surplus. A conservative surplus of 200-300 calories minimizes fat gain while maximizing muscle protein synthesis.