Calculate Your TDEE
| Step | Formula |
|---|
| 1. BMR (Mifflin-St Jeor) | Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: 10×weight + 6.25×height − 5×age − 161 |
| 2. Activity Multiplier | Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725, Very Active ×1.9 |
| 3. TDEE | BMR × Activity Multiplier = maintenance calories |
Macro Targets by Goal
| Goal | Calories | Protein | Fat | Carbs |
|---|
| Fat Loss | TDEE − 300-500 | 1.8-2.2g/kg | 20-25% | Remaining |
| Maintenance | TDEE | 1.6-1.8g/kg | 25-30% | Remaining |
| Muscle Gain | TDEE + 200-400 | 1.8-2.2g/kg | 20-25% | Remaining |
Tracking Tools
| App | Best For |
|---|
| MyFitnessPal | Largest food database, barcode scanner, free tier |
| MacroFactor | Adaptive TDEE — adjusts targets based on actual results |
| Cronometer | Micronutrient tracking — vitamins and minerals, not just macros |
Common Tracking Mistakes
| Mistake | Fix |
|---|
| Not weighing food | Volume measures (cups) are ±20% — use a $15 food scale |
| Forgetting oils/sauces | 1 Tbsp olive oil = 120 cal — track EVERYTHING that goes in the pan |
| Eating back exercise calories | Most trackers overestimate burn by 30-50% — eat back only half |
Pro Tip: Protein is the most important macro. Hit your protein target first, then fill remaining calories with carbs and fats however you prefer. Protein is the only macro your body can't synthesize — insufficient protein = muscle loss, even in a calorie surplus.