As a passionate anime fan, I sometimes find myself an unwilling captive of a mediocre series, hoping that it will rise to greatness. Such was the case this month while watching the  anime “The Case Study of Vanitas." The plot, character development, and unique concepts consistently hovered near my expectations, but never quite reached them.

One intriguing idea introduced in the series was the concept of a "world formula," a system that the character Vanitas uses to discern and manipulate reality. It sparked a thought: while we may not possess a literal formula for our world, we do have successful formulas that can guide our nutrition and health goals.

Specifically, let's discuss the importance of understanding our metabolism through Total Daily Energy Expenditure (TDEE). TDEE represents the overall number of calories you burn in a day and is composed of different components that include, basal metabolic rate, exercise / activity level, and a couple other key factors. Knowing your TDEE is a game-changer when chasing goals, whether it's fat loss or muscle gain.

For instance, if your caloric intake is below your TDEE, you're in a calorie deficit, which can lead to fat loss. Conversely, consuming more calories than your TDEE places you in a surplus, making muscle gain possible.

To calculate TDEE, I use the Harris-Benedict equation, free versions are accessible on multiple websites if you dont want to do the math yourself. it might be time to explore this formula to renew success in your fitness journey If you've hit a plateau. Using this equation can empower you to take control of your health, transforming stagnation into progress.