Total Daily Energy Expenditure — the total calories your body burns in a day including exercise and daily activities.

How do I calculate my macros?

Set protein at 1.6-2.2g/kg, fat at 0.8-1g/kg, and fill remaining calories with carbs.

Should I track calories every day?

Tracking for 2-4 weeks helps you understand portions. After that, intuitive eating based on learned portions works.

The Complete Guide to TDEE & Macronutrients

Updated May 2026

By FitnessTracker Team · Reviewed by certified fitness professionals

If you're serious about changing your body composition, understanding TDEE (Total Daily Energy Expenditure) and macronutrients is essential. This guide covers everything you need to know to set up your nutrition for fat loss, muscle gain, or maintenance.

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It's made up of four components:

BMR (Basal Metabolic Rate): 60-75% of TDEE. Calories burned at rest to keep you alive (breathing, heart rate, body temperature).
TEF (Thermic Effect of Food): 10%. Calories burned digesting and processing food.
NEAT (Non-Exercise Activity Thermogenesis): 15-30%. Calories burned from walking, fidgeting, standing, and everyday movement.
EAT (Exercise Activity Thermogenesis): 5-10%. Calories burned through deliberate exercise.

The most accurate way to estimate TDEE is the Mifflin-St Jeor equation, which this site's TDEE Calculator uses.

Using TDEE for Your Goals

Once you know your TDEE, adjusting your calorie intake determines your outcome:

Maintenance: Eat at TDEE. Weight stays stable.
Fat loss (cutting): Eat 300-500 calories below TDEE. Aim for 0.5-1 lb loss per week.
Muscle gain (bulking): Eat 200-400 calories above TDEE. Aim for 0.25-0.5 lb gain per week.

A deficit larger than 500 calories risks muscle loss alongside fat loss. A surplus larger than 400 calories leads to excessive fat gain. Slow and steady wins the body composition race.

Understanding Macronutrients

Calories tell you how much to eat, but macros tell you what to eat. The three macronutrients are:

Protein (4 calories per gram)

Protein is the most important macro for body composition. It preserves muscle during a cut and builds muscle during a bulk. Aim for 0.7-1.0 grams per pound of body weight (1.6-2.2 g per kg). Our Protein Calculator can help you find the right amount for your goals.

Fat (9 calories per gram)

Dietary fat is essential for hormone production (including testosterone), vitamin absorption, and cell membrane health. Don't go below 0.3 grams per pound of body weight. Most people do well with 0.3-0.5 g per lb.

Carbohydrates (4 calories per gram)

Carbs are your body's preferred fuel source, especially for training. After setting protein and fat, fill the rest of your calories with carbs. Low-carb diets can work for fat loss, but carbs are not inherently fattening — excess calories are.

A Sample Macro Setup

For a 180 lb person eating 2500 calories on a bulk:

Protein: 180g (720 calories, 29%)
Fat: 70g (630 calories, 25%)
Carbs: 288g (1150 calories, 46%)

How to Track

Use a food scale and an app like MyFitnessPal or Cronometer. Track for at least 2 weeks to establish baseline, then adjust based on results. If you're not losing weight on a "deficit," your TDEE estimate is too high — reduce by 100-200 calories and reassess after another week.

Calculate your numbers now with our free TDEE calculator.