Stop Guessing Your Calories: The Ultimate Guide to TDEE and Macros

If you want to lose fat, build muscle, or maintain your physique, you must know your TDEE.

Most people guess their calories. You won’t.

This guide teaches you exactly how to calculate:

• your BMR
• your TDEE
• your ideal calorie deficit or surplus
• your macros

…with real examples so you can copy the method instantly.

Calculate you TDEE here https://mysixpack.app/tdee-calculator

🔥 What Is TDEE?

TDEE = Total Daily Energy Expenditure It’s the total number of calories your body burns in a full day.

It includes:

1. BMR — calories needed to live (breathing, organs, brain)
2. NEAT — steps, movement, fidgeting
3. Exercise — workouts
4. TEF — calories burned while digesting food

When you know your TDEE, you know:

• how much to eat to lose fat
• how much to eat to maintain weight
• how much to eat to build muscle

Without this number, you’re guessing.

🧮 Step 1: Calculate Your BMR

Use the Mifflin-St Jeor equation — the most accurate formula.

For men

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

For women

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

💡 Why is the math different for women?

🕺 Step 2: Apply Your Activity Level

Multiply your BMR by your activity factor:

✔️ Real Example (Male)

Let’s use numbers close to your stats:

• Male
• 31 years
• 172 cm
• 69 kg
• Works out 3×/week → moderately active

Step 1: BMR

BMR = 10 × 69 + 6.25 × 172 − 5 × 31 + 5 = 690 + 1075 − 155 + 5 = 1,615 calories

Step 2: TDEE

TDEE = BMR × 1.55 = 1615 × 1.55 = ~2,500 calories

This means:

• 2,500 kcal = maintain weight
• 2,000–2,200 kcal = lose fat
• 2,700–2,900 kcal = lean bulk

(You personally target 2,300 for fat-loss days — perfect.)

💡 Quick TDEE Ranges Based on Activity

• Sedentary men (70 kg): 1,900–2,100
• Moderate lifters (70 kg): 2,400–2,600
• Active lifters (70 kg): 2,600–2,900

Women: subtract ~400 calories from these ballparks.

🔥 How to Use TDEE for Fat Loss

To lose fat:

Eat 400–600 calories below TDEE

For most people:

• Men: 1,700–2,200 kcal
• Women: 1,300–1,800 kcal

This gives steady, sustainable fat loss without killing your energy or losing muscle.

💪 How to Use TDEE for Lean Bulking

To lean bulk:

Eat 200–300 calories above TDEE

This keeps fat gain minimal while maximizing muscle growth.

🍗 How to Calculate Your Macros (Super Simple)

Use this formula:

Protein

1.6–2.2 g per kg of bodyweight → 110–150 g/day for a 69 kg person

Fats

20–30% of total calories → around 50–70 g/day

Carbs

Fill the rest of your calories → usually 200–300 g for most men

This macro split works for fat loss, muscle building, AND maintenance.

🧭 Summary (Bookmark This)

• Step 1: Calculate BMR
• Step 2: Multiply by activity → TDEE
• Step 3:
• TDEE = maintenance
• TDEE − 400–600 = fat loss
• TDEE + 200–300 = lean bulk
• Step 4: Hit your protein every day

If you stick to these 4 rules, your body will change — guaranteed.