How to Use a TDEE Calculator and Track Your Macros (Without Losing Your Mind
- Sage Wellness House
- Nov 13
- 2 min read
If you’ve ever tried to eat healthier or change your body composition, you’ve probably heard of TDEE and macros. They might sound like gym-bro jargon, but once you get the hang of them, they’re super simple and incredibly useful for reaching your goals.
Step 1: Figure Out Your TDEE
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including all your activity from workouts to walking the dog to binge-watching Netflix. To find it, use a TDEE calculator (you can Google one, there are tons of free options, but I'll add a link below). You’ll enter a few basic details like your age, height, weight, gender, and activity level.
Pro tip: Don’t overestimate how active you are. Most of us aren’t as “moderately active” as we think!
Once you get your TDEE, that number is your maintenance calories, the amount you’d eat to stay the same weight.
Step 2: Set Your Calorie Goal
Now decide your goal:
Want to lose fat? Eat a bit less-about 10-20% below your TDEE.
Want to gain muscle? Eat a bit more-around 5-15% above your TDEE.
Want to maintain? Stick with your TDEE number.
Step 3: Track Your Macros
“Macros” = macronutrients: protein, carbs, and fats. These make up your calories. A simple starting point is:
Protein: 0.8–1g per pound of body weight
Fats: 20–30% of total calories
Carbs: For most people stay below 100g per day. Make sure your carbs come from mostly unprocessed foods.
You can track everything in an app like MyFitnessPal, MacroFactor, or Cronometer. It takes a little practice, but soon you’ll know your favorite foods’ macros by heart.
Step 4: Adjust as You Go
After a few weeks, check your progress. If your weight or body composition isn’t changing the way you want, tweak your intake slightly. Remember: your TDEE isn’t set in stone, it changes with your activity and body weight (if you lose or gain more than 20 pounds your TDEE will need to be readjusted).
Bottom line: Using a TDEE calculator and tracking macros isn’t about restriction- it’s about understanding your body. Once you know your numbers, you can make informed choices, enjoy eating for your health and and still move toward your goals.
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