![]() I have a couple questions about the TDEE number and macros. I've helped 14,000+ people lose thousands of pounds by tracking their macros.Ĭhoose either my self-guided program or let me coach you. If you still aren’t gaining, move this to a 20% surplus ( use the macro calculator). The new calorie amount gives you a good starting point for weight gain. ![]() Once you’ve calculated your TDEE in the calculator above, add 10% to the calorie amount. It would be best if you recalculated your TDEE as you lost weight. Totaling your calories for the day is usually done with a macro tracking app. If you want a genuinely accurate TDEE – talk to a coach. How do I measure my TDEE and calorie intake? These two represent your energy expenditure if you lay in bed all day and did absolutely nothing. Yes, the TDEE is your total daily energy expenditure, so it must include all the movement you do in 24 hours.Įven non-exercisers are still doing activities around the house – eating, showering, running errands, etc.ĭon’t confuse TDEE with Resting Energy Expenditure (REE) or (Basal Metabolic Rate) BMR. Tracking macros will ensure you get enough of each macronutrient and meet micronutrient needs. However, for healthy body composition, a balanced diet is recommended. You could eat nothing but snack cakes or pizza and still lose weight – if you maintain a calorie deficit. TDEE FAQs Does it matter what I eat if I count calories?
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