GUIDE深度 · Deep dive
TDEE and the Three Macros
TDEE is daily total expenditure, roughly BMR times an activity factor. Fat loss needs a deficit, muscle gain a small surplus; prioritize protein, keep a fat floor and fill the rest with carbs. Any formula is a starting point; the 2-4 week weight trend is the feedback.
BMR: Mifflin-St Jeor.
TDEE: BMR times 1.2-1.9.
Cut 10-20%; bulk 5-15%.
Protein 1.6-2.2 g/kg.
Fat 20-35% of calories.
Carbs = remaining calories divided by 4.
FAQ
Can I track only calories?
Yes, but protein, satiety and training performance may suffer.
What about a plateau?
Check tracking and activity first, then adjust by 100-200 kcal.