Gist
Estimate running calories using weight, distance, pace and terrain, and learn why watches and calculators can differ.
Estimate how many calories walking burns and understand how weight, pace, hills, time and tracking devices affect the result.
Learn how much protein you may need while losing weight, how to spread it across meals and what else to consider.
Calculate macros for fat loss by setting protein, fat and carbohydrate targets that fit your daily calorie deficit.
Learn why TDEE changes during weight loss, when to recalculate it and how activity, body weight and adaptation affect needs.
Understand BMR vs TDEE, what each figure includes and which estimate to use for maintenance and calorie planning.