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TDEE and macros: how they fit together

Move from estimated daily calories to protein, fat and carbohydrate targets without confusing energy with macronutrients.

By Calculadoras.Tools Published 5 min read

TDEE estimates total daily calories. Macros describe how those calories are divided among protein, fat and carbohydrate.

First choose an energy target near maintenance, below it for a deficit or above it for a surplus. Then convert macro grams to calories:

Protein:      4 kcal per gram
Carbohydrate: 4 kcal per gram
Fat:          9 kcal per gram

For a 2,000 kcal target with 120 g protein and 65 g fat:

Protein = 120 x 4 = 480 kcal
Fat = 65 x 9 = 585 kcal
Remaining = 2,000 - 480 - 585 = 935 kcal
Carbohydrate = 935 / 4 = 234 g approximately

This is only an arithmetic example. Appropriate protein and fat targets depend on body size, training, preferences and health; carbohydrate can then fill the remaining energy. Percentages are convenient, but gram-based protein planning is often easier to relate to body size.

Use the TDEE calculator for energy and the macro calculator for the distribution. Food quality, fibre, micronutrients and adherence still matter beyond the numbers.

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