How to Lose Weight and Keep It Off (Part 2): TDEE, Deficit, and Macros
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Part 2 covers the practical math and nutrition structure behind sustainable fat loss.
TDEE: Your Energy Budget
TDEE (Total Daily Energy Expenditure) estimates how many calories you burn each day, including BMR, NEAT, exercise, and thermic effect of food.
Use TDEE as a starting estimate, then calibrate with 2–4 weeks of real intake + scale trend data.
Set a Realistic Deficit
- ~250 kcal/day deficit: about 0.5 lb/week
- ~500 kcal/day deficit: about 1 lb/week
- ~750 kcal/day deficit: more aggressive, usually harder to sustain
A practical target is 0.5% to 1% of body weight per week.
Macros: Protein First
Calories drive weight change. Macros influence body composition.
- Protein: anchor it first (roughly 0.7–1.0 g per lb of goal weight)
- Fat: usually keep at least 25–30% of total calories
- Carbs: fill the rest
Carbs are not the enemy. Once calories and protein are set, carbs and fats can flex based on preference and adherence.
Continue to Part 3 → tracking, weigh-ins, habits, and NEAT
