Guide cluster
Calories and Metabolism
How resting energy, activity and total daily energy expenditure fit together, and why every number is an estimate.
Guides in this cluster
Calories and Metabolism
How Many Calories Should I Eat Per Day? Calculate, Test and Adjust Your Starting Target
Learn how to estimate your daily calorie target for maintenance, fat loss or weight gain, why a fixed 500-calorie cut does not suit everyone, and how to calibrate your number over 14 days.
14 min read
Calories and Metabolism
Am I Sedentary If I Work Out? How to Choose Your TDEE Activity Level
Not sure whether to choose sedentary, lightly active or moderately active in a TDEE calculator? Use this typical-week guide to pick a realistic starting activity level.
16 min read
Calories and Metabolism
Does TDEE Include Exercise Calories? How to Avoid Double Counting Your Workouts
Does TDEE include exercise calories? Learn when workouts are already built into your TDEE, when adding calories can double count activity, and how to calibrate your target.
16 min read
Calories and Metabolism
How Many Calories Do I Burn a Day? A Practical TDEE Guide
Estimate how many calories you burn per day, understand TDEE, and learn how to test your estimate using real weight trends instead of guesswork.
11 min read
Calories and Metabolism
How Many Calories Does Walking Burn? Pace, Weight and Time Explained
See realistic calorie-burn estimates for walking by body weight, pace and time, plus a simple MET formula you can use for your own walks.
10 min read
Calories and Metabolism
Can You Speed Up Your Metabolism? What Actually Works
Can you really boost metabolism? Learn what meaningfully affects calorie burn, what has only a small effect, and which "metabolism hacks" are overhyped.
11 min read
Calories and Metabolism
Why Fitness Calculators Disagree
VELOFITZONE tested 12 synthetic profiles across three BMR equations and multiple activity factors to show why calorie and TDEE calculators disagree.
12 min read
Calories and Metabolism
What Does “Moderately Active” Actually Mean? We Audited 12 Fitness Calculators
VELOFITZONE audited 12 calorie and TDEE calculator activity scales and compared them with FAO, EFSA and doubly-labelled-water PAL frameworks.
16 min read
Calories and Metabolism
Your Smartwatch Says You Burned 2,700 Calories. Your TDEE Calculator Says 2,200. Which Number Should You Trust?
Smartwatches and TDEE calculators often disagree on daily calorie burn. Learn why and which estimate is more useful for weight loss and fitness.
8 min read
Calories and Metabolism
The 10,000-Step Number Feels Official. It Isn’t a Magic Line — Here’s What Actually Matters
The 10,000-step target is arbitrary. Learn what step counts actually matter for health, weight loss, and fitness based on research.
8 min read