How to Use TDEE to Set Your Calories, Dial In Your Macros, and Keep Progress Moving

By: Marc Lobliner, IFBB Pro

When it comes to hitting your fitness goals—whether it’s shedding fat, building muscle, or maintaining a lean, strong physique—calories matter. But knowing exactly how many calories you need each day can feel like a guessing game. That’s where TDEE comes in.

Why TDEE Matters—But Isn’t Perfect

Your TDEE—Total Daily Energy Expenditure—is the estimated number of calories you burn in a day, including all your activity. It’s calculated by taking your BMR (Basal Metabolic Rate—the calories you’d burn at rest) and adding in the calories you burn through movement and exercise.

You can calculate yours here: TigerFitness TDEE Calculator.

But here’s the thing—no calculator is perfect. It doesn’t know if you fidget more than average, if you’ve been in a calorie deficit for months, or if your metabolism adapts faster than most. Still, TDEE is the most practical way to establish a starting point for your nutrition plan—and the best tool to adjust your plan as your body changes.

How to Start with TDEE

1. Calculate Your TDEE using your current stats and realistic activity level.

2. Set Your Goal Calories:

   • Fat loss: Subtract 300–500 calories per day from your TDEE.

   • Muscle gain: Add 200–300 calories per day to your TDEE.

3. Stick to It for 2–3 Weeks before making changes. Track your body weight, performance in the gym, and how you feel.

Example:

• 200-lb male, moderately active → TDEE ~2,700 calories/day

  • Fat loss: Eat 2,200–2,400 calories/day

  • Muscle gain: Eat 2,900–3,000 calories/day

Setting Your Macros from TDEE

Once you have your daily calorie target, break it down into protein, fats, and carbs:

• Protein: 1 gram per pound of bodyweight (not lean body mass)

  • 200-lb person → 200g protein → 800 calories from protein

• Fat: 0.3–0.5 grams per pound of bodyweight

  • 200-lb person at 0.4g → 80g fat → 720 calories from fat

• Carbs: Fill in the remaining calories after protein and fat are set

Example (Fat Loss at 2,300 Calories):

• Protein = 200g → 800 calories

• Fat = 80g → 720 calories

• Remaining = 780 calories from carbs → ~195g carbs

This approach gives you balanced macros that preserve muscle, support hormones, and fuel your training while keeping you on target for your goal.

When to Recalculate Your TDEE

Your TDEE isn’t static—it changes when your body, activity level, or lifestyle changes.

Examples:

• Weight Loss Progress: You drop from 200 lbs to 185 lbs—your calorie needs are now lower.

• Activity Level Changes: You go from a desk job to being on your feet all day—your TDEE goes up.

• Training Volume Changes: You add extra cardio—TDEE increases. Stop cardio—TDEE decreases.

• Mid-Diet Plateau: No progress for 3–4 weeks despite consistency—time to adjust.

• Bulking Gone Wrong: Gaining fat too fast—reduce surplus or increase activity.

TDEE Application Chart

Marc’s Takeaway

Your TDEE is your starting line, not the finish line. It’s a living number that changes with your body, lifestyle, and training. Use it to launch your plan, set smart macros, and then react to what the scale, mirror, and gym performance tell you.

When your goal changes—or your body changes—recalculate using the TigerFitness TDEE Calculator and make data-driven adjustments. That’s how you keep moving forward—whether you’re shredding down or packing on size.