Five prompts, rather than an automatic calculation
The PDF has numbered rows for BMR, an activity multiplier, TDEE, a goal adjustment and reviewing observations. Its write-it-down column supplies prompts; it does not contain a calculating spreadsheet or a daily intake tracker.
| Step | What to estimate | Write it down |
|---|---|---|
| 1 | BMR | Resting calorie burn |
| 2 | Activity multiplier | Training and movement |
| 3 | TDEE | Maintenance calories |
| 4 | Goal adjustment | Deficit or surplus |
| 5 | Review | Scale, measurements and energy |
Keep the maintenance result in the TDEE row. Record any chosen deficit or surplus separately in the goal-adjustment row so that an intake scenario is not mistaken for the maintenance estimate.
Keep maintenance and a target on separate lines
For a hypothetical BMR of 1,600 kcal/day and activity multiplier of 1.55, maintenance is 2,480 kcal/day. A separately chosen reduction of 300 kcal gives a 2,180 kcal/day scenario. The worksheet records both numbers; the arithmetic alone does not establish that the reduction is suitable.
Return to the assumptions when circumstances change
The TDEE calculator supplies a maintenance estimate from its inputs. The calorie calculator can apply an explicit add/subtract scenario. Use the worksheet’s review row to note the date, activity assumption and observations rather than treating an estimate as a permanently fixed requirement.
Frequently asked questions
Does the TDEE calculator apply the worksheet’s goal adjustment?
Its TDEE output is the maintenance estimate. Record a goal adjustment separately or use the calorie calculator’s editable target scenario.
Is this PDF a fillable spreadsheet or an intake log?
No. It is a static one-page set of prompts that can be printed and annotated.