TDEE Calibration & Cut/Bulk Adjuster

First, it converts your average weight change over your selected window into an estimated daily energy deficit/surplus using 1 kg ≈ 7,700 kcal. Next, it calibrates TDEE as: Calibrated TDEE = Avg intake + (Estimated net energy gap per day). Finally, it uses your target weekly rate to compute the target daily net energy gap and suggests new calories: Suggested calories = Calibrated TDEE − (Target net gap per day).

Your scale weight includes fat change plus water/glycogen shifts, so short windows can overreact to retention or big training/refeeds. The confidence slider adjusts how strongly the calculator trusts your measured trend: higher confidence applies the full calculated change, while lower confidence blends the result with your current intake to reduce overshooting. If your weight trend is affected by water, the calibrated TDEE will be less reliable—use the longer weigh-in window (e.g., 14–28 days) when possible.

If your target uses %/week, the calculator must know your current bodyweight to convert % into a kg/week target; enter it when prompted. Very small weight changes (near zero) may produce calorie suggestions that are within ~±100 kcal/day—these are essentially fine-tuning ranges. If you enter a window-average weight change that implies an unusually fast loss/gain for your window length, the tool will warn that water/glycogen may be distorting the trend.

If the suggested calorie change magnitude exceeds ±750 kcal/day, the tool caps it and flags it as a large adjustment—this is a cue to double-check tracking and weigh-in consistency. The model also assumes your intake and lifestyle (activity/NEAT) are reasonably stable across the window; major disruptions (travel, illness, new training plan) can shift TDEE. Finally, calorie logging errors aren’t explicitly modeled, so treat the output as a calibrate-and-recheck plan, not a one-time perfect answer.