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Updated 2026-10-23 · data v2026-10-23.1
What is a calorie deficit, how much protein you need, what macros mean, and how Macro Friendly Meals estimates nutrition—short guides with sources.
Calorie deficit and fat loss
A calorie deficit means you eat fewer calories than your body uses—your total daily energy expenditure (TDEE).
TDEE: total daily energy expenditure
Total daily energy expenditure (TDEE) is the calories your body uses in a day—mostly resting metabolism, daily movement, planned exercise, and digesting food.
What are macros?
Macronutrients—protein, carbohydrates, and fat—are the three nutrients that supply calories.
How much protein do you need per day?
Protein targets depend on weight and training.