how to accurately know your tdee ?
Been getting really ill and only recently figured it was from under eating by a lot, was going by the online calculators and wasn't just a little bit hungry but was always looking and feeling like total crap.
I readjusted by 1k and felt a little better but even then I find myself needing to go slightly above it to settle myself so just wondering is there an accurate way to get a total or is it just all guess work.
I'm guessing with my gains my calorie intake needed to increase and I didn't adjust correctly... I felt it was okay due to the fact I only workout 3 days a week and my job is sedentary truck driving.... but I do train like a beast when im at the gym so possibly needing a lot more than the average joe to recover.
right now im eating around 4.5/5k calories to feel human, and not getting fat if I don't eat around that total I get flu like symptoms... water retention... fat looking gut, which all point to cortisol not lowering which would make sense if I was also in a big deficit.
So rather than just guessing would love to be able to get a more accurate system for finding my tdee as would come in handy for any future gains.