Adaptive TDEE: how to measure maintenance calories
Compare what you eat with how your weight changes. A calculator is the starting point, not the measurement.
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Guides
Step-by-step setup for calories, protein, and a cut, lean bulk, or maintenance phase. Product setup for Zolt itself lives in Learn.
Energy balance: calories, TDEE, and weight change
Intake and expenditure only make sense as a trend. Start from a reasonable estimate, then judge it against your weight.
Read the guideNutrition setup: calories, protein, meals, and tracking
Set the goal, the calories, the protein, and meals you can repeat on an ordinary Tuesday.
Read the guideThe cutting playbook: lose fat and keep muscle
Pick a rate, set protein, and run weekly check-ins until the endpoint or the guardrails say to stop.
Read the guideThe lean bulking playbook: gain muscle with less fat
Use a small surplus, enough protein, and a stopping rule so the gain is mostly muscle.
Read the guideThe maintenance and body recomposition playbook
Hold a weight range, keep protein and training in place, and review the month before you change phases.
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