Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and activity level. Our free TDEE calculator uses the scientifically-validated Mifflin-St Jeor formula to calculate your BMR, then multiplies it by your activity level to determine your maintenance calories. This is the foundation for any fat loss or muscle building nutrition plan.

The calculation is completely free - just enter your age, gender, weight, height, and activity level to get your personalized TDEE and macro targets instantly.

Body recomposition (building muscle while losing fat) requires a strategic macronutrient calculator approach. Our macro calculator determines your protein, carbohydrate, and fat targets based on your TDEE, goal (fat loss or muscle building), and activity level. For body recomp, we recommend:

• Protein: 40% of calories (1g per lb bodyweight) to support muscle growth and preserve lean mass during fat loss
• Carbs: 30-35% to fuel training and replenish glycogen for optimal performance
• Fats: 25-30% for hormone production and nutrient absorption

Our calculator provides these personalized macro targets for free - no payment required.

For fat loss, prioritize high protein (40%+) to preserve muscle mass, moderate carbs (30-35%) to fuel workouts, and moderate fats (25-30%). High protein intake increases satiety, has a higher thermic effect (burns more calories during digestion), and helps maintain muscle during a calorie deficit. Our weight loss calculator creates a sustainable deficit while optimizing your macronutrient ratio.

To build muscle, you need a caloric surplus above your TDEE. Our muscle gain calculator recommends starting with a conservative surplus of 200-300 calories (0.5-1 lb/week gain) for lean bulking. This minimizes fat gain while supporting muscle growth. More aggressive surpluses lead to faster gains but more fat accumulation. The calculator provides personalized targets based on your experience level and body composition goals.

Yes! Our TDEE calculator, macro calculator, and BMR calculator are 100% free - no payment or credit card required. You get instant access to:

• Your personalized TDEE and maintenance calories
• Custom macro targets (protein, carbs, fats in grams)
• Timeline for reaching your goal weight
• Refeed day macros for fat loss phases

Meal Plans: We offer ONE free personalized meal plan for first-time users. This includes macro-targeted recipes customized to your food preferences and dietary needs. Additional meal plans and ongoing personalized nutrition coaching are available through our training packages.

Our goal is to provide valuable free tools while offering premium coaching services for those who want expert guidance and accountability.

We offer comprehensive body recomposition training and nutrition coaching in Maple Ridge, Langley, and Coquitlam BC:

• In-Person Training: 3x weekly 1-on-1 sessions with personalized nutrition coaching and meal planning at our Maple Ridge facility
• Online Coaching: Custom training programs with macro-based nutrition plans for anywhere in the world
• Movement Assessments: Identify muscle imbalances and optimize your training for injury prevention
• Personalized Meal Plans: Macro-targeted recipes customized to your food preferences and dietary needs

Body recomposition is the process of simultaneously losing fat and building muscle. While traditional fitness advice says you must either bulk or cut, body recomp is absolutely possible, especially for:

• Beginners to strength training (newbie gains)
• People returning after a training break
• Those with higher body fat percentages
• Anyone optimizing nutrition and training

The key is high protein intake (1g per lb bodyweight), progressive overload in training, and eating near maintenance calories or a slight deficit. Our macro calculator and training programs are specifically designed to support body recomposition goals.

Our in-person training facility is located in Maple Ridge, British Columbia. We serve clients throughout the Lower Mainland including:

• Maple Ridge
• Pitt Meadows
• Langley
• Coquitlam
• Port Coquitlam
• Mission

For clients outside the Lower Mainland or anywhere in the world, we offer comprehensive online coaching with the same personalized attention and results.