How Many Calories Should I Eat Every Day? A TDEE Calculator for Total Daily Energy Expenditure

Steve Kamb
Written By Steve Kamb • Reviewed By: Dan Feldman, MS, RDN, NASM CPT
Last Updated:

These LEGOs are learning about their BMR and TDEE so they can calculate their calorie needs.

“Steve, how many calories should I eat every day? I have goals!”

Great question.

Knowledge is power. So today, we are going to make you more powerful by calculating your Total Daily Energy Expenditure (TDEE).

A gif that says "I have the power"

Of course, “knowing is half the battle.” The other half is using your newfound knowledge to achieve your goals!

Fortunately for you, we’ve helped thousands of Online Coaching Clients lose weight and get healthy, and TDEE is just one of many factors we consider when building a specific strategy for somebody’s goals.

Okay FINE, I’ll share the other factors and strategies below too.

Simply click on the section below for quick reading, though I’d recommend you read the whole enchilada to properly apply your TDEE to your life:

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How Many Sets and Reps Should I Do? (Building The Correct Workout Plan)

Steve Kamb
Written By Steve Kamb • Reviewed By: Mike Rebold, PhD, CSCS
Last Updated:

If this plot asked how many reps and sets should he do, what would you tell him?

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

This Muppet knows strength training will help him gain muscle and lose fat.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

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How to Lose Weight (Without Dieting): 5 Rules of Weight Loss

Steve Kamb
Written By Steve Kamb • Reviewed By: Dan Feldman, MS, RDN, NASM CPT
Last Updated:

Can you eat that croissant if you're trying to lose weight? We'll find out!

Ugh, it’s time for yet another attempt at losing weight.

For some, losing weight is as simple as just looking at a vegetable.

For the rest of us mere mortals, it feels like running through quicksand.

For some, trying to lose weight is tougher than trying to escape quicksand.

Fortunately, helping people lose weight in a way that doesn’t suck is what we do!

And gosh darnit, we’re really good at it: we have thousands of success stories and 1 million+ people tune in each month for advice on this stuff. 

We help our Online Coaching Clients lose weight without dieting, and these are the exact tactics we use.

I’m going to cover EVERYTHING you need to know about losing weight quickly, sustainably, and without hating everything.

Here’s what we’ll cover:

Let’s jump right in!

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5 Best Strength Training Workout Routines For Beginners (Home & Gym)

Staci Ardison
Written By Staci Ardison • Reviewed By: Mike Rebold, PhD, CSCS
Last Updated:

These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.

Want to get strong like these LEGO lifters but don’t how to start?

In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

We’ll be digging into the following:

By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

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The Ultimate Guide to Building Muscle Fast (Training & Workouts)

Steve Kamb
Written By Steve Kamb • Reviewed By: Mike Rebold, PhD, CSCS
Last Updated:

This strongman in leotard knows how to build muscle and strength.

Want to build muscle like this guy?

(Leopard print unitard optional but encouraged)

In this guide, we’ll provide step-by-step instruction that will help you start building muscle immediately! Like, today!

We’ll explore:

That may seem like a lot of topics to cover. DON’T PANIC!

Because gaining muscle and strength really comes down to three things.

If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do:

  1. Lift heavy things[1]
  2. Eat a diet based on your goals[2]
  3. Get enough rest[3]

I realize doing those three things is much easier said than done – I struggled with progress for a decade and know exactly what you’re going through if you’re feeling unsure.

You probably don’t have years to make the mistakes that I did, and you just want to start getting results today. In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

Nerd Fitness Coaching Ad

But enough of that, let’s get into the nitty-gritty of how to get started with strength training!

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How to Exercise With Your Kids (Work out as a Family!)

Steve
Written By Steve
Last Updated:

This picture shows a LEGO on a bike with a stroller attached.

So you’ve got kids running around the house… 

And you need to work out, but can’t seem to distract the little monsters any longer?

No problem!

Many of our coaching clients have to train at home with their kids around. Today, we’ll show you how to get them involved!

Here’s what we’ll cover:

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Protein Calculator: Ultimate Guide for Calculating Your Protein Requirements

Steve
Written By Steve • Reviewed By: Dan Feldman, MS, RDN, NASM CPT
Last Updated:

A photo of a toy dino, who I'm sure doesn't bother with a protein calculator.

So, you want to know how much protein you need?

Well my friend, you’ve arrived at the right place.

We built a protein calculator to help our Online Coaching clients and I’m excited to share it with you today too!

Here’s what we’ll cover:

You look like you’re in a hurry, so let’s jump right in!

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The Ultimate Guide to Losing Fat and Gaining Muscle (At the Exact Same Time)

Steve Kamb
Written By Steve Kamb • Reviewed By: Dan Feldman, MS, RDN, NASM CPT
Last Updated:

Is Vader on the right track to lose fat and gain muscle? Let's find out!

There’s an argument in the fitness world that you can either choose to lose fat OR gain muscle.

That they just can’t be done simultaneously.

To this, I say, “Hogwash!”

We have tons of success stories from our online coaching clients who have been able to do both simultaneously:

And that’s what we’ll cover in today’s guide!

We’ll do so by discussing:

Plus, I have tons of sweet LEGO photos and silly gifs on their way, which is always a good time. 

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The Ultimate Protein Shake Guide: When to Drink, What to Buy, and Best Recipes

Steve Kamb
Written By Steve Kamb
Last Updated:

How do you make tasty protein shakes like this?

So you wanna start drinking protein shakes, but don’t know where to begin?

You’re in luck, because I’ve been drinking protein shakes for years and today I’m sharing with you all my secrets (ah…most of them).

With Part 2 of our Ultimate Guide to Protein, I’ll teach you:

Make sure you also check out Part 1: “How Much Protein Do I Need to Eat Every Day?“

With this knowledge and an awesome blender (which we talk about right here), you can make protein shakes part of your everyday routine.

Alright, let’s get ready to shake things up!

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Strength Training 101: How much weight should I be lifting?

Staci Ardison
Written By Staci Ardison • Reviewed By: Mike Rebold, PhD, CSCS
Last Updated:

Do you think he supplements with creatine?

“Do you even lift?”

After today’s guide, not only will you be able to say “YUP,” but you’ll also know exactly how MUCH you should be lifting!

We’ll help you get big and strong so you can fight back against your older brother when he tackles you in the hallway.

Get strong so you don't end up a victim.

As part of our Strength 101 series, we’re going to tell you exactly what you need to know about lifting weights and strength training:

If you find yourself with a billion other strength training questions as you build your own workout, or you’re overwhelmed at all of this and not sure how to get stronger…you’re in good company!

It can be scary enough to keep MOST people from starting, which is actually why we created our Coaching Program.

Your NF Coach will do an initial assessment to calculate exactly how much weight you should start lifting. They’ll then design a program that they’ll adjust regularly based on your progress and schedule.

Plus, with our app, your coach can do regular video form checks to make sure you safely make consistent progress. 

With that out of the way, let’s jump into the nitty-gritty of “How much weight should I lift?“

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How to Squat Properly: The Ultimate Guide

Staci Ardison
Written By Staci Ardison
Last Updated:

The barbell squat is the one of the best exercises on the planet

One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

However, it’s also an exercise I see nearly EVERYBODY do incorrectly.

We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide! 

So have no fear…

After reading this big ass squat guide (pun intended, I suppose?) – part of our Strength 101 series – you can start performing this compound exercise safely and effectively.

Click any link below or scroll down to read the whole guide:

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“Why Can’t I Lose Weight?” 8 Uncomfortable Truths Holding You Back

Steve Kamb
Written By Steve Kamb • Reviewed By: Dan Feldman, MS, RDN, NASM CPT
Last Updated:

This lego wants to know why he can't lose weight.

“Why can’t I lose weight, Steve?”

This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.

Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.

And that’s what we’re after: the truth on why weight loss is so tough to achieve.

Why “eat less and move more” sounds nice in theory, but is insulting to those who KNOW this, try their best, and still can’t lose weight.

We’ll tackle today’s topic with statistics, science, and plenty of Harry Potter analogies. This is Nerd Fitness after all.

We’ll go over:

Let’s jump in, Scuba Steve style, so you can start seeing results!

If you’re somebody that wants a Yoda in your corner to coach you through the ups and downs of your fitness journey, we’re here for you with our Online Coaching Program!

No shame or judgments – just a supportive person who works hard to help you succeed 🙂

Our Online Coaching Program changes lives

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Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable

Steve Kamb
Written By Steve Kamb • Reviewed By: Dan Feldman, MS, RDN, NASM CPT
Last Updated:

Is this breakfast part of a healthy diet?

So you want to start eating healthy, eh?

Amazing!

We’ve helped hundreds of thousands of people like you transform into actual superheroes, and we focus on proper nutrition to do so.

These are the exact strategies we teach our Online Coaching clients, and we’ve used these tips to help them lose weight and get in great shape without being miserable.

Plus, we use fun LEGO photos and gifs to keep you entertained.

In this Ultimate Guide, we’ll cover everything you need to start eating healthy today:

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3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running!

Steve Kamb
Written By Steve Kamb
Last Updated:

This biker loves interval training.

This High-Intensity Interval Training (HIIT) guide is probably the best interval training guide in the galaxy.

My justification for such a bold claim?

We’re really good at this stuff, AND we have dinosaurs and Muppets.

Plus, lots of great gifs:

This runner can't do interval training.

We build custom interval training programs just like the ones in this guide for our 1-on-1 Online Coaching Clients, including workouts for at home, the gym, or even while traveling.

In this Ultimate Guide to Interval Training, we’ll cover:

If you’re interested in starting a HIIT practice (which you are, ’cause you’re here), you may want to try our new app! It contains a fun adventure that will take you from sitting on your couch to a full HIIT workout – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just jump into the app and follow it’s next steps.

You can sign-up for a free trial right here:

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The Push-up Progression Plan (Get Your First Push-up!)

Jim Bathurst
Written By Jim Bathurst, CSCS
Last Updated:

A gecko doing a push-up

Today I’m going to help you achieve your first push-up!

Yep, I know that sounds super confident. But it’s because I have a push-up progression plan that’s helped loads of clients in our Online Coaching Program crush their first push-up. 

Here’s what we’ll cover:

Follow our guide and you’ll be doing “Earth Downs” in no time:

Text that says "Push-ups? You mean Earth Downs?"

Let’s get started.

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