TDEE & Macros: How to Set Calories and Protein the Smart Way

1. Find your burn with the TDEE Calculator.
2. Pick a goal: −10–20% for fat loss, +5–15% for lean gain (typical ranges).
3. Set protein ~0.7–1.0 g per lb of goal body weight, fill carbs/fats to preference.

Auto-build daily targets with our Macro Calculator and track progress weekly.