To control my body fat, I used the free tdee calculator, which became an indispensable tool in my journey to a healthy lifestyle. First, I entered my data: age, gender, weight, and activity level. The calculator calculated my total daily energy expenditure (TDEE), which allowed me to understand how many calories I needed to maintain my weight. With this information, I was able to create a calorie deficit to reduce fat mass. I began planning my meals, including more protein and healthy fats, while avoiding unnecessary carbohydrates and calories. This approach helped me not only control fat, but also maintain my energy levels during workouts.