How to Estimate Your Metabolism ACCURATELY (The Best Way to Calculate Calories) | Ep 363

Get your free Nutrition 101 for Body Composition Guide to learn the fundamentals of energy balance, macros, and meal timing for building muscle and losing fat: witsandweights.com/free Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry -- Stop letting inaccurate metabolism estimates sabotage your nutrition goals. The fitness industry has convinced us that estimating metabolism requires expensive tests, fancy gadgets, or complex formulas, but there's one method that cuts through the noise using evidence, engineering, and efficiency. Your fitness tracker says you burned 3,200 calories, online calculators recommend 2,400 for maintenance, and your metabolic test shows 1,850 RMR. They're all probably wrong. Discover the one method gives you your actual daily calorie burn with scientific precision so you can run your next fat loss or muscle building phase confidently and with success. Main Takeaways: Your metabolism has 4 components that fluctuate constantly Online calculators can be off by 300-600 calories per person Fitness trackers have 27-93% error rates for energy expenditure The only accurate method is to track calorie intake + trend weight over 3-4 weeks to reverse-engineer your actual TDEE This approach is self-correcting, personalized, adaptive, and works even with imperfect food logging Episode Resources: Try MacroFactor for free with code WITSANDWEIGHTS - the app that automates metabolism tracking using the method discussed Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry Related Episode: 4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day Timestamps: 0:01 - Why most metabolism estimates are completely wrong 6:30 - Online calculators 9:10 - Fitness trackers and wearables 10:43 - RMR testing 12:29 - Measuring inputs/outputs vs. mechanisms/effects 15:10 - How to calculate your real TDEE 23:38 - My favorite app that does this for you 26:08 - Imperfect food logging, water weight, and metabolic issues 30:40 - Why you should start tracking TODAY 31:48 - Becoming the scientist Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram