- In a big picture sense, think of it this way as you calculate macros:
- Eat more than your TDEE you will gain weight
- Eat the same amount as your TDEE your weight will remain the same
- Eat less than your TDEE you will lose weight.
- Determine what your end goal is.
- If you are wanting weight loss, I’d decrease your TDEE by %10-%20 depending on how aggressive you want to be with your deficit. Optimally, you want to keep your calories as high as you can, while still seeing progress, so I’d start with a lower number and see how your body responds. You can adjust from there. Avoid dropping your number too low (especially if you are very active), you don’t want the body to go into a catabolic state. A catabolic state is when the body starts to break your muscle down for fuel.
- If you are looking to increase weight or muscle mass, you will want to add %10-%20 of your TDEE to your intake. The body needs energy to build muscle, but it needs to be from the right source of calories. This can get tricky, & can also get into meal timing, & macronutrient percentages. Understanding the principles behind TDEE, can also show how it might be difficult for people to build muscle & decrease fat at the same time. This is why you will hear people talk about phases of “bulking, cutting, & maintenance.” That is another, more in depth post, for another day.
- If you are looking to maintain where you’re at, but might want to tweak your physique a bit, you will want to look more at your macronutrient percentages. (Continue reading on next page)
A few tips and tricks to incorporating a healthy lifestyle