How to calculate TDEE (Total Daily Energy Expenditure) and Macros

TL;DR: Calculating your Personalized Macros for Flexible Dieting

Learn how to calculate your Total Daily Energy Expenditure (TDEE) and set the right macronutrient ratios to optimize nutrition and reach your fitness goals. Follow this guide to calculate your TDEE, set calorie goals, and determine your ideal macros. If you just want your numbers, there’s an easy to use custom macronutrient calculator.

What is Total Daily Energy Expenditure (TDEE)?

TDEE: Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including including basic bodily functions, physical activity, and digestion.
Components: Resting Metabolic Rate (RMR), Exercise Activity (EA), Non-exercise Activity Thermogenesis (NEAT), and Thermic Effect of Food (TEF).
Formula: TDEE = RMR + EA + NEAT + TEF
Macro Calculation: Once you know your TDEE, you can set a calorie goal based on your weight management goals (deficit for weight loss, surplus for muscle gain).
- Step 1: Set protein intake (0.7-1g per pound of body weight),
- Step 2: Determine fat intake (0.75-1.25 grams per pound of body weight).
- Step 3: Allocate remaining calories to carbohydrates.

Practical Example: For a 160 lbs. female with a light activity level, TDEE might be 2,240 calories/day. With a moderate deficit (20%), the calorie goal would be 1,792 calories/day. The macro breakdown could be 128 g protein, 64 g fat, and 176 g carbs.

Below I elaborate on methods for calculating TDEE, how to set a sustainable deficit, and setting your macros.

Method 1: Manual calculation, I show you how to calculate your TDEE, set a deficit or surplus, and set your macros.

Pros: You learn the math behind everything.
Cons: You have to do the math.

Method 2: Use my custom calorie calculator to get your TDEE, deficit numbers, and macros.

Pros: You don’t have to do the math.
Cons: You don’t learn the math behind it, most don’t care.

Coaching Tips

In my experience, striving for perfection often leads to failure. Instead of obsessing over hitting your macros perfectly or watching the scale every day, focus on consistency. Here are some practical tips to help you stay on track:

Prioritize Nutrient-Dense Foods: Aim to get at least 80% of your calories from whole, nutrient-rich sources.
Stay Active Daily: Regular physical activity is key, and don’t underestimate the impact of NEAT (Non-Exercise Activity Thermogenesis)—simple activities like walking the dog count.
Assess and Improve Your Habits: Continuously evaluate your eating habits and make small, sustainable improvements.

Coaching Tips:

Aim to stop eating when you’re about 80% full.
Expect mild hunger as a normal part of fat loss, but avoid creating too large a calorie deficit that affects your energy levels, performance, or long-term sustainability.
Aim to hit your macro targets within 10% consistently, rather than perfectly every day.
Start by tracking your food intake. Awareness is the first step toward progress.

Image showing that eating well and feeling good doesn't require bland food, highlighting flavorful, nutrient-dense meals that support a healthy lifestyle.

Diving Into TDEE and Macros

Achieving your fitness goals, whether it’s weight loss, muscle gain, or maintenance, hinges on understanding your TDEE and setting the correct macronutrient ratios. This comprehensive guide will help you accurately calculate your TDEE and macros, ensuring your diet aligns with your goals.

Understanding the Components of TDEE

Resting Metabolic Rate (RMR): The calories burned at rest to maintain essential bodily functions like breathing, cell maintenance, and temperature regulation. RMR typically accounts for 60-75% of TDEE, though it can be ≤ 50% in very active individuals. A simple analogy is a car idling in park—it’s not moving, but it’s still burning fuel. Basal Metabolic Rate (BMR), often used interchangeably with RMR, is measured under stricter conditions and is usually within 10% of RMR.
Exercise Activity (EA): Calories burned through intentional physical activities, such as workouts.
Non-exercise Activity Thermogenesis (NEAT): Calories burned through everyday activities that aren’t exercise, like walking, standing, and fidgeting.
Thermic Effect of Food (TEF): The energy required to digest and absorb food, which varies based on the macronutrient content of the food.

Energy Balance Equation:
TDEE = RMR + EA + NEAT + TEF

What are macros?

Macros, short for macronutrients, consist of protein, carbohydrates, and fats. Each macro plays a specific role in your body’s energy balance and overall health. Properly balancing these macros is essential for achieving your fitness goals.

Key Terms

Eucaloric – The amount of calories that puts you in energy balance / maintenance. No weight gain or weight loss. This not to say one cannot change their body composition while in energy balance.
Energy Deficit – Calorie intake is less than calories burned (energy out). Taking in fewer calories than you burn will result in weight loss.
Energy Surplus: Consuming more calories than you burn, leading to weight gain.

Step 1: How to Calculate Your TDEE

Method 1: Online Calculators

Click here to use is my custom calculator. To calculate your TDEE, after filling in your info, choose maintain as your goal. Note this calorie calculator will also give you a few options for setting deficits or a surplus. The calculator also give you two options for the BMR formula, Mifflin-St. Jeor and Harris-Benedict Revised, both are validated equations.

Method 2: Manual Calculation

For those interested in the math, use this formula:

(RMR/NEAT factor + # of hours of exercise per week) x bodyweight (lbs.).

Using the data from the table below, we go with a RMR/NEAT factor of 10 plus 4 hours of exercise per week.
(10 + 4) x 215 lbs. = 3,010 calories/day

Sample Individual
Age	37
Gender	Male
Height	5’10” (70″/178 cm)
Current weight	215 lbs. (98 kg)
Bodyfat %	28%
Goal bodyweight	180 lbs. (82 kg)
Occupations/Other activity	Desk job/light
Exercise activity level	3-4 hours/wk.

RMR / NEAT Factor	NEAT Level
9	Work at a desk job with low activity and sedentary (lots of sitting) outside of work.
10	Work at a desk job with low activity. Outside of work, activity is infrequent < 5k steps per day.
11-13	Workday consists of consistent periods of time on your feet and walking. Outside of work, moderate amount of activity, such as housework, walking dog, etc. ~6-10k steps per day.
14-15	Work consists of physical labor (ex: carpenter) and outside of work activity is high. >10k steps per day.

Step 1.2: Setting the Deficit

I’m assuming most here are looking to lose bodyfat, so we are working on this assumption. If you’re interested in gaining weight, check out my article How to Bulk Up: Guide to Building Muscle while Minimizing Excess Body Fat.

If you’re using the macro calculator, you have 2 options for a deficit, ‘Lose Weight’ & ‘Aggressive Weight Loss’. These represent a moderate and aggressive deficit respectively.
If you’re following method 2, you need to determine your deficit. The table below outlines the pros and cons of deficit levels.

Example:
TDEE x (1 – deficit%/100)
Using a moderate 20% energy deficit.
3010 x (1 – .2) = 2408 Calories

Energy Deficits	% Below maintenance level	Pros	Cons
Conservative	10-15%	Minimize muscle loss and perhaps facilitate building depending upon starting point. Easy to maintain.	Easy to fall back into maintenance with a slip up or mismeasurement, requires greater precision.
Moderate	>15-25%	Good balance of fat loss, maintenance of lean mass, and sustainability.	Slower results than an aggressive approach and harder to maintain than a conservative approach.
Aggressive	>25%	Faster results which can lead to greater motivation.	Likely to lose more lean mass. Hard to sustain. Performance may suffer.

Can you simultaneously lose body fat and build muscle?

First, ask yourself if you’ve ever consistently consumed the optimal amount of protein for muscle growth while also sticking to a resistance training routine? For most people, the answer is no. Therefore, when you hear a one size fits all statement that you can’t build muscle mass and lose bodyfat, understand that it is not the case for many people as your starting point matters. Also, the size of the deficit matters as outlined in the table comparing deficits. At some point this will become true, however when it occurs varies based on starting point.

Step 2: How to Calculate Your Macros

Once you have your TDEE, the next step is setting your macronutrient ratios to align with your specific goals. Note if you used the custom macro calculator, you already have your macros.

Key Takeaways:

Focus on protein for muscle preservation, fats for hormonal health, and carbs for performance. Adjust based on your preference for fat or carbs.

Step 2.1: Set Your Protein Intake

Why Protein Matters:

Muscle Preservation: Helps maintain lean body mass during weight loss.
Satiety: Enhances satiety by slowing digestion and interaction with satiety signals.
High Thermic Effect: Burns more calories during digestion and assimilation (~25%) compared to fats (~3%) and carbs (~6%).

Recommended Protein Intake:

0.7 – 1 grams of protein per pound of body weight (1.6 – 2.2 grams per kilogram) per day.

Example 215 lbs.:
215 * 0.8 = 172 grams of protein / day.
172 g x 4 kcal/g = 688 Calories

Practical Tips:

If you have a relatively high bodyfat percentage (males >25%; females >35%), staying on the low end of the recommended range is warranted. Otherwise you’ll crowd out carbohydrate and fat intake, which makes adherence difficult and affects overall nutrient density.

Step 2.2: Set Your Fat Intake

Why Fats Are Important:

Hormonal Health: Supports hormone production and cell membrane functions, including the blood-brain barrier.
Nutrient Absorption: Necessary for absorbing fat-soluble vitamins (A, D, E, K).
Nutrient & Energy Density: Provides a concentrated energy source. Many fat rich foods are also satiating and nutrient dense (Ex: almonds, olives, etc.)

Recommended Fat Intake:

0.35-0.5 grams of fat per pound of bodyweight (0.77 – 1.98 grams per kilogram) per day.

Example 215 lbs.:
0.4 x 215= 86 g of fat
86 g x 9 kcal/g = 774 Calories

Practical Tips:

If you prefer a diet richer in fat than carbs, you can adjust to the high end of the range and vice versa.

Key Takeaways:

Aim for 0.35-0.5 grams of fat per pound of body weight.
Include nutrient-dense fat sources like olive oil, nuts, and avocados.
Adjust fat intake based on personal preference for carbs or fat.

Step 2.3: Calculate Your Carbohydrate Intake

Why Carbs Matter:

Improve Performance: Fuels workouts and supports daily energy needs.
Nutrient-Dense: Provides essential vitamins, minerals, and fiber.
Increased Adherence: Putting aside the unnecessary food avoidance that is currently popular in the form of carbs, a keto diet (<50 g carbs/day) is not sustainable for the vast majority of people. Low carbohydrate diets closer to 130 g/day are more likely to be sustained.
Mood and Cognitive Function: Supports mental health and cognitive function.

Calculating Carbs:

Total Calories – (Calories from Protein + Calories from Fat) = Calories from Carbs Calories from Carbs / 4 = Grams of Carbs

Example:
2408 – (688 + 774) = 946 Calories
946/4 = 237 grams of carbohydrates

Practical Tips:

If you prefer a diet richer in carbs than fat, you can adjust to the low end of the range for fat intake and vice versa.

Macro-Friendly Food Sources

Here are examples of nutrient-dense foods that can help you hit your daily macro targets:

Food Source	Serving Size	Calories	Protein	Carbs	Fat
Protein Sources
Chicken breast	3 oz (85g)	140	26g	0g	3g
Salmon	4 oz (113g)	207	23g	0g	13g
Greek yogurt	1 cup (245g)	150	20g	9g	0g
Tofu	3.5 oz (100g)	76	8g	2g	5g
Whey protein	1 scoop (30g)	120	24g	2g	1g
Carb Sources
Sweet potatoes	1 medium (150g)	130	2g	30g	0g
Quinoa	1/2 cup cooked (92g)	111	4g	20g	2g
Brown rice	1 cup cooked (195g)	218	5g	45g	2g
Oats	1/2 cup dry (40g)	150	5g	27g	3g
Lentils	1/2 cup cooked (99g)	115	9g	20g	0g
Fat Sources
Olive oil	1 tbsp (14g)	120	0g	0g	14g
Avocados	1/2 medium (68g)	114	1g	6g	10g
Almonds	1 oz (28g)	161	6g	6g	14g
Walnuts	1 oz (28g)	185	4g	4g	18g
Peanut butter	2 tbsp (32g)	190	8g	6g	16g

For a comprehensive guide with examples, tables, and personalized tips, download the full Ultimate Macro Guide.

Step 3: Adjust Your Macro Intake Based on Progress

Consistency and adaptability are crucial for reaching your goals. Track your progress and adjust your macros as needed based on your body’s response.

Practical Tips

Use Tracking Tools: Apps like MyFitnessPal can help you monitor your daily macro intake.
Regular Assessments: Weigh yourself weekly and take measurements to track progress.
Stay Flexible: Allow for adjustments to accommodate changes in activity levels or goals.
What You Eat will Determine How Much You Eat: Aim to get at least 80% of your daily energy from nutrient-dense sources for overall health and well-being.
Patience and Honesty with yourself: Obsessing over the scale will not serve you well, in the short term it can be volatile. Try to give yourself at least 3 weeks to see how you do with your macros before adjusting.
- Common mistake: Blowing your deficit over the weekend.
- Look for anecdotal signals, you should experience some hunger consistently if you’re in a deficit.

Comparing Methods:

Using Method 1 we get the following data

Using our sample individuals info: Moderate (3-4 h/wk.), Mifflin-St. Jeor, Lose weight

Calories per day: 2512
Carbohydrates: 266 g
Protein: 171 g
Fat: 81 g

Using method 2:

Again using our sample individuals data and going with a 20% energy deficit.

Calories per day: 2408
Carbohydrates: 237 g
Protein: 172 g
Fat: 86 g

As you can see the numbers are fairly close. You could do this for your own numbers to validate each method with your own data.

Conclusion: Mastering TDEE and Macros for Optimal Results

Understanding how to calculate your TDEE and set the right macronutrient ratios is fundamental to achieving your fitness goals. By following this guide, you can create a personalized nutrition plan that supports your weight management, muscle gain, or overall health objectives.

Gender

Age

Height (Ft)

Height (in)

Weight (lbs)

Goal Weight (lbs) *

Activity Level

Be sure to account for your Non-Exercise Activity Thermogenesis (NEAT) Level. If you have high NEAT and moderate activity, choosing very active would be appropriate. - Very Low (Desk job, low activity outside of work) - Low (Desk job, intermittent activity outside of work) - Moderate (Either your job or your home life (not both) involves a significant amount of physical activity or work on your feet). - High (Both your job and your time away from work involve a significant amount of physical activity).

BMR Formula

Goal

Aggressive Weight Loss
Lose Weight
Maintain
Gain Weight

Calories Per Day

Carbohydrate

Protein

Fat

Carbohydrate Goal Protein

Name (Optional)

First

Last

Email (optional)

Google Rating

5.0

Nutrition 361

Mark Turner

21:34 10 Dec 17

Unbelievable coaching. John is so knowledgeable and professional. He helped me lose 67 pounds for my competitions and did an amazing job of keeping me focused and educated me on how and why I was able to accomplish my goals. What I learned with still with me forever. During my program I felt motivated and honestly felt like it was easy to hit my target simply by following the instructions in my program. John also helped my wife with her diet during her pregnancy. Our baby is now 8 months old and my wife weighs less than she did before she even got pregnant. The lessons learned have been invaluable. If you need help with your health, fitness and nutritional goal Nutrition 361 is the place to go!

Samantha Wolf

17:03 06 Sep 17

I had my first child in January and gained over 80lbs during pregnancy. Prior to pregnancy, I always ate what I wanted without any weight gain-I realize now those days are over. I reached out to John Brooks for direction with regards to my health. I find his approach to be realistic as I am new to the world of macronutrients. He has allowed me to learn about food in a way I never had before with enough direction to set me on path to my goals. I find my energy is increased and I feel better overall. John makes nutrition easy to understand and highly recommend him as a trainer/teacher.

Jesse Garcia

23:58 13 Sep 17

John has helped me reach my health and fitness goals with ease! I always thought that achieving these goals would be nearly impossible, but after having the pleasure of working with John I have changed my entire eating habits and fitness routines around. I will absolutely be working with John for my future goals and would recommend working with John to anyone that wants to change their eating habits or want to take their fitness goals to the next level!

Joseph Kozmin

01:57 17 Sep 17

In an industry that is saturated with people selling false nutrition information, contradictory ideologies and just plain old money making schemes, John is the complete opposite of all that. His knowledge of food, dieting, workouts, how the body works and the science behind it all is truly second to none. He has de-bunked numerous health and diet "truths" that I have always known to be gold standards and consistently backs them up with fact based scientific explanations. Anyone interested in finally cutting out all the BS and getting into serious shape and conditioning, look no further cause John is your man!!

Carrie Stacy

00:27 03 Sep 17

Nutrition 361 has been wonderful! The individualized attention and nutrition planning and workout guidance have helped me lose 12 pounds! I am now living a healthier lifestyle I feel I can sustain. I have learned how to plan meals, eat mindfully, and save money all at the same time. Nutrition 361 has truly changed my life!

Michael Hagl

01:32 31 Dec 17

John Brooks is a amazing coach , mentor , nutritionist, and friend, I had such a great experience working with him , it was tough but so rewarding and John at your call every step of the way , if you wanna hit your goals and your true potential start working with him today.

Michael Protolipac

01:04 16 Jan 18

Excellent advise that has helped benefit my work outs and dieting and allowed me to get to the next level. Have more energy through out the day. My workouts are stronger and general overall well-being has increased. Not a big numbers person but have dropped 20 pounds in 6 months while still adding lean muscle mass

Enrin Vanegas

20:53 30 Jan 18

John is an amazing support! He is motivating, patient and very knowledgeable. He established a nutrition program and realistic goals that helped me lose the weight I wanted. Additionally, he makes himself available for questions and guidance all along the way. If you are trying to make a lifstyle change and improve your dietary habits, John is the person to make that happen!

Dania Seaver

05:16 31 Jan 18

John is a wiz at what he does. His help has turned my unhealthy relationship with food so much better and changed my life. My weight cuts for matches have never been better. He is always there whenever I have any questions and is beyond knowledgeable! If you’re serious about changing your relationship with food or getting those pounds off John is the guy to have in your corner ! Thanks for everything John !

dania ghantous

06:53 31 Jan 18

John has been my nutritionist for a few months now and the experience has been wonderful. I’ve learned how to eat smarter and healthier without starving myself or hating what I eat. He has helped me change my lifestyle but also teaching me that Its ok to have treats here and there so that I wouldn’t give up on my weight loss goal. Another thing I would like to add is that having John as my nutritionist has truly been a blessing, he genuinely cares about the well being of his clients and is very attentive to all of your needs when it comes to reaching your goals. I reccomend him as a nutritionist to anyone that’s looking to drop weight and change their lifestyle. He is very knowledgeable in his field and he gives all his clients 100%! Not only do you get really good nutritional guidance you also obtain a friend when working with John.

George Gruze

01:48 04 Feb 18

John is hands down the best nutritionalist around! From helping make your goals, meal plans, and even workout plans; John will be able to help you meet your nutrition and life goals! Whether you want to lose weight, build muscle, or even both John is the man to help you. He helped me get into the best shape of my life in a controlled manner that didn't feel like a torture diet that I has become accustomed to. Cannot recommend John enough, besides being a great coach he also is one of the best people I know!

Kari Campagna

15:27 27 Apr 18

John has truly helped me so much! My eating habits were terrible before I started working with John. He has helped me to adopt better eating habits and really motivated me to become a healthier person all around. I would highly recommend him!!

Jay Boryscka

17:51 02 Jun 18

John taught me so much about healthy eating and FULLY answered so many of my questions. I now have a formula that works for me thanks to John. Sign up with him now, you will not regret it!

s b

19:05 18 Jun 18

John coaches, mentors and educates on proper nutrition, including macronutrients, calories, portions and exercise. He is very knowledgeable about nutrition and lays out guidelines for you to follow in order to achieve success.

Don Petrus

06:47 04 Jul 18

John is a very knowledgeable coach. I'm an active person and I do my best with nutrition, but I wanted to incorporate a structured plan and take it to the next level. With John, I not only achieved my goals, I also built better habits and gained insight. I came to John with my own predispositions about diet and fitness, he was straightforward and helped correct my perceptions. I would definitely recommend John for anyone who would like to improve their lifestyle and learn more about their nutrition.

Teresa Scalise

14:30 15 Sep 18

I have been working with John for about 9 months, and he has transformed the way I approach nutrition. He is a real wealth of knowledge and from our first conversation, I knew he would be able to answer any questions I may have. Whether it be about supplements, scientific studies, or the chemistry of food, John explains things in a way that is easy to understand and comprehend! John not only leads you on the path to success, but he teaches you how to properly take care of your body, which is invaluable. My body composition has changed greatly in the past 9 months and I know that in the future, I will be armed with the knowledge to keep myself healthy for my entire life!

Michael Mehlick

15:22 24 Sep 18

John is amazing! He is very knowledgeable and always there to help answer your questions – no matter how simple or complex. I’ve been working with him for around 4 months now and I’ve already established some helpful eating habits and gym routines. I’ve also lost an INCH off my waist – which I didn’t even know was possible. I highly recommend John!

Askar Askar

22:49 20 Nov 18

Can't Thank John enough for all his help. Helped me stay on track with my eating and made losing weight easy.

jaison young

20:49 04 Jan 19

John is so genuine. His knowledge is leaps and bounds above the rest. He believes in Evidence-based information, and never leads you astray. He is dedicated and helpful, and most of all makes you feel you are in it together. The positivity and inspiration he exudes is amazing. Plus, he's a nice guy.

Todd Abrams

01:33 22 Jan 19

John has been great to work with. My wife Mary and I learned a lot through the process and are now much more aware of mindful eating and tracking of our daily macro nutrients. Once John explains the science and rationale behind the numbers and how to interpret and incorporate them into your daily routine, it becomes much easier to manage the process. If you are looking for someone who is truly committed to helping you achieve your personal health goals, you couldn't have found a better person to help you in taking that journey.

Erin Colletti

14:01 19 Feb 19

John came to talk to my Senior Wellness classes I teach in Naperville. He was very professional, engaging, and knowledgeable about Nutrition and providing easy tips for college bound students to maintain good nutritional habits when they are on their own. I will hopefully have him speak to my classes each semester!

Brandon Doble

17:12 10 Mar 19

John is awesome! Would recommend to anyone trying to change their life around because working out at the gym is only half the battle.

Brad Johns

03:11 27 Apr 19

John is the best! In the last four years my wife and I had our first son, and then we had twins a year and a half later. With our time being limited, we couldn't cook or work out as much as we used to. We would often resort to quick food options, which aren't the healthiest. As a result, I ended up gaining quite a bit of weight. At my heaviest, I was around 215 pounds and felt terrible. I was fatigued, sluggish, and felt bad about how I was feeding my kids mac and cheese and chicken nuggets all the time. I contacted John and I'm amazed at the impact and results he has helped me achieve. In two months, I've lost close to 20 pounds, simply by changing my diet. John has given me great recipes, snacks and food choices that have made it simple to cook again...even with having 3 kids under 4. The best part is, my kids are eating healthy now too! They love the foods we make and instead of giving them, chips, crackers, and candy all the time, they are now enjoying healthy foods and snacks. This is all due to John and his knowledge. Like I said, John is the best. I'm so thankful for him and everything he has done for me and my family. Thanks John!

Victoria Waligora

16:18 29 Apr 19

Nutrition 361 has really made a HUGE impact on my health and wellness! John is the real deal! He has been such a patient and inspirational coach, basically walking me through changes that I need to make to my eating and activity level to better my mental and physical state. He is pretty much always available to answer questions and provide guidance when I'm unsure about something. He's been able to educate me on living a healthy lifestyle without feeling like I am missing out on anything. I had lost hope when fad diets and random workouts weren't getting me to the weight and look I wanted for myself, and then I started to work with John. Without him, I couldn't have gotten to where I am today. Thanks John! You're the BEST!

Denise Erlich

18:15 06 Jul 19

20:09 08 Jul 19

I hired John when I was competing in a three-month fitness challenge. With John’s weekly check-ins and specific advice on what to eat and avoid, I lost one-third of my body fat and built muscle at the same time! He always had suggestions on alternative foods to eat or substitute which helped me never feel deprived. I took 1st place at my gym, have never looked better and feel great. Most important, I have learned how to eat the right balance of protein, carbs and fat to keep me healthy and feeling energized, which I will carry with me forever. John is extremely knowledgeable about nutrition and helped educate me on all of the wrong information I was reading on the internet. He is extremely patient and was always willing to answer my never-ending questions. Without hesitation, I highly recommend John! Thank you, John!

Christina Rossi

15:10 18 Jul 19

Love John. He is very quick to help you with anything weather it be a up lift moment or a quick text on what to eat at a restaurant. I highly recommend him..

Dana Thomas

17:52 19 Sep 19

Anyone who is looking for a great motivator and coach for either personal fitness or getting on the right track of eating healthier, John is the person you are looking for! I came to him a couple months before my August wedding and wanted to find out realistically what I could do the healthy way. He was upfront, but encouraging that if I stuck to the plan I would see AND FEEL results! I signed up with him and quickly we got going with the “program”. I opted for the nutrition guidance and fitness plan combination. John helped me set goals based on macro-nutrient intakes and provided workouts I could do from home with minimal accessories. Opening my eyes to what and how I eat made a world of difference! I lost more than 10 pounds in short time before wedding, kept it off and continue to feel stronger physically, and overall could tell how my body was reacting to the positive changes! John quickly answered any questions, provided lots of suggestions and food choices so meals were easy to feel full and satisfied. I would highly recommend working with John for anyone who wants to better themselves from a nutrition and/or fitness standpoint.

Kristy Henson

14:06 25 Sep 19

John spoke at a program for adults with disabilities and how important nutrition is and made the group understand and learn from a different perspective. He is a very knowledgeable, realistic, and helpful source for nutrition information and making it a lifestyle as opposed to a diet.

Andrew Maclennan

17:35 25 Sep 19

John helped me with tips on healthy meals and snacks, portion control, and tips for eating out.John gave a lecture at a program for healthy living for a group of people with disabilities that I am attending. Tips were very helpful.

Mario Castillo

00:52 06 Feb 20

If you're looking for help training and/or nutrition, John is your guy. Very personable, knowledgeable, and accommodating. His approach to nutrition is great! Also, he practices what he preaches! No fasting or stressing about the "right" foods to eat. He sets up your numbers based on your goals and points you in the right direction. He even offered up recipes to use! He will help you towards a lifestyle change that is sustainable and not just the latest fad diet/s.

Par Patel

14:41 23 Feb 20

I used John two years back and me writing a review now speaks volumes of how much he has helped educate me for my day to day diet and lifestyle modifications. All around great at what he does and goes above and beyond what is needed. Thank you!

Andrea Mazur

22:57 25 Feb 20

I was referred to John by a good friend and I couldn’t be happier. I needed to lose weight pretty fast for my upcoming wedding. I thought I was eating healthy and was really good about working out 5-7 times a week. Except my weight wasn’t budging and I didn’t know why. After doing a short session with John, the weight started falling off and I was able to look at food completely different. I became more comfortable choosing the right foods when it came to eating out, family BBQs and everyday eating habits. I’m very pleased with my results. After 3 months and losing 20 pounds, I reached the goal for my wedding!! It is truly the best feeling of finally having my confidence back especially when it comes to eating smarter. I highly recommend John.

Stephen Pakal

00:02 21 Mar 20

I worked with John for an entire year and it was an incredible experience. I’ve battled with weight my entire life but now I feel I’m finally in control. I’ve lost a tremendous amount of weight and learned so much through John’s nutrition and fitness plans. John is realistic, honest, knowledgeable and is always there to listen and support you. He treats you like a person and not just another client, he truly cares about the end results and goes above and beyond in supporting you reach your goals. From nutrition to exercise to supplements, he’s always around to answer any questions. Can’t recommend his services enough!

Callie Sher

02:12 20 May 20

My experience with John surpassed all my expectations. I have worked with nutritionists, dietitians, trainers, and therapists, and although I was simply looking to John as a dietitian, he instead came as the whole package. I was hesitant as the past professionals I've worked were not valuable, but I can say confidently by the end of my time with John, my money was very well spent We had weekly check ins and the conversations were so easy. Mentally and physically I felt great, he provided new outlooks, instilled confidence, and educated me on all aspects of health. John is very personable and explained all topics for me to understand thoroughly. He even went above and beyond to request that he make a macro breakdown for my boyfriend free of charge so that I could meet and maintain my goals easily. When I felt that I needed a push in working out again, he offered to do a free training session with my boyfriend and I to get me going again. We talked through EVERYTHING. I truly feel that John set me up for success. I would recommend John to anyone and everyone if they are dealing with any type of eating, health, or even mental needs. Simply put, he is a nutritionist, dietitian, trainer, and therapist all in one. The best decision I made was working with John and I am thankful for the time that he spent with me. I feel like a new, healthier version of myself with a lot more confidence and education on the foods I put into my body.

Callie Organomics

02:10 20 May 20

I really enjoyed working with John through my weight loss process. John is very knowledgeable and can answer any questions you have. He provides dense, detailed feedback in a way that makes me understand health on a whole new level. He is also very personable and you can talk about health or anything for hours with him. What I appreciated most was how we went above and beyond to make sure I reached my goal - "Callie, I'll send you recipes if you need." "Callie, I'll do workouts with you so you can get motivated and try something new." "I'll make everyone in your household macro breakdowns so you can get the support you need." John also recommended fantastic new foods that I think he should be sponsored for. He is so selfless and really just wants the best for his clients and it shows. He's changed my mental and physical take on food and my body, and I am so happy I worked with him and love the results! Thanks John!

Brian Bushnell

21:39 16 Jul 20

I was skeptical when hiring a nutrition and fitness coach as I have been competing in sports for years and am no stranger to a gym. However, as I am getting older, accumulating injuries and can’t eat the same as I used to, it was getting harder to stay in shape. A good friend recommended John to me and I took a leap of faith. It has been a great decision as John uses real world techniques/strategies and allows me to be somewhat flexible when eating (as we all have events/parties that can derail diet plans). I don’t feel deprived or tired from crash dieting or fad diets. I can eat carbs and still lose weight as long as I use his straightforward guidance and workout regimen. The workouts are reasonable in length and effort and he is flexible in changing them for safety and effectiveness. This has changed the way I live in such a positive way and am thankful for John’s help.

Tamara Thompson

16:21 17 Jul 20

John is awesome. period. I sought him out for help with nutrition as I had finally accepted the fact that my diet was keeping me from losing fat and gaining muscle . His approach is not intimidating or overly strict and he helps you slowly change your mind set so that you're set up for success.. He is so incredibly knowledgeable about the human body and can offer all kinds of tips to help reach and maintain your goals. Calling him was the best decision I've made.

Adam Pucylowski

12:45 11 May 21

John has been worth every penny. I didn’t want to review too early, but I am into week 4 of John’s coaching and I have lost 12 lbs and look and feel tighter. I went into our meeting thinking I needed specific meal plans in order to meet my goals. John shows me how to eat the foods I like, within reason, and still meet my macro goals. He gives tips and provides recipes to help me eat better and build better habits.

Francis Cruz

00:47 01 Dec 20

John is the best nutritionist and life coach I have had the pleasure of working with in my health journey. I learned many tips, tricks and fantastic recipes. John encourages me to be a better version of myself and I am truly appreciative of this push and motivation. I highly recommend John in helping you achieve your health, nutrition and fitness goals!

Kory Kingsbury

15:31 09 Dec 20

I cannot say enough great things about John Brooks and Nutrition 361. I came into this program with a defeated mentality. I have been training on my own for the past few years and got weight down to a respectable amount. I then plateaued hard. I knew I needed a change in my workout regime and eating habits. Then I contacted John. He opened my eyes to a world of eating that was never really apparent to me from reading popular books by accredited trainers, blogs, Pinterest etc. Concepts of food that seem simple enough were explained by John in a way that just made sense. He takes a scientific approach to his teaching and evolution concepts of the human body to explain why and how eating the right nutrition is so important. And for a science nerd like myself I ate it all up (pun intended). The workouts are fantastic. Even after a few months of doing this journey with John, I find that after we switch to another workout, I will be sore in areas that I never imagined. The workouts keep you engaged the entire time and are so manageable to complete because they are 30-45mns a day. Even if you don't have a gym membership, these workouts can be done at home with basic equipment. John is so responsive to tailoring my workouts to fit my needs. Like I said, google doesn't allow ENOUGH space to write all the good things I have to say but the most endearing part of all this is the support John gives. I am no stranger to self deprecating and after talking with John I feel like I can move mountains. His teaching is great, his workouts work but I think what makes this program so successful is the attitude that comes with it as a coach. He is absolutely incredible and wants nothing but to see his clients succeed. He gives me the power to hold myself to a higher standard to be healthy for me and my family. So if you're on the fence about going all in with this program, sign up for a consultation-you will be hooked!

Victoria Harrison

03:03 19 Mar 21

I was able to work with John Brooks after winning a 6 week program through my local gym in Chicago. I can say that I am so grateful to worth directly with him. John is very realistic and gives you nutrition goals that are attainable and achievable. I was even provided with great recipes and meal plans, which helps especially when you have a hard time following macros. The layout and information John provided was easy to understand, and if I ever had any questions or concerns, John was quick to respond. I highly recommend working with Nutrition 361 to hit your nutrition goals. I have learned more about my health and body because of this 6 week program and I plan to continue to work with John in the future.

Sandy Andry

01:27 08 Jun 21

My husband's cholesterol level was higher than his doctor wanted and he couldn't take the statin drugs which were recommended. He decided he wanted to control his cholesterol with diet and exercise. We sent an SOS to John. Could he help? Since I was the cook, I decided to try the program, too. After 4 months of following John's advice, I'm proud to say my husband's cholesterol level decreased by 35 points. His LDL is down and his HDL is up. His doctor is so pleased! We do strength training 3 times a week and follow John's dietary advice. John is responsive and knowledgeable. He asked us many questions and tailored our program to us and our abilities. We both are stronger and weigh less than when we started. John was always available by text, phone or email. His instructions were easy to understand and required little equipment;. We are 65 years old. It's never too late to do something good for yourself.

karee k

16:16 23 Jun 21

I would recommend him to anyone looking to better their health and learn more about the value of the foods they’re eating. He was extremely knowledgeable and explained the science behind the food we eat and how it effects our bodies. I learned the ratios to what my body type needs to reach the goal I’ve set. He is fun to work with and provides a ton of resources to get you where you want to be! Also, I highly highly encourage doing his workout plan along with the nutrition aspect- it jumps starts everything and the results are worth it! Thankyou John for all of your help, I’m feeling stronger and healthier

Jose Soto

15:07 25 Jul 21

Words can’t explain how excellent this man is at his job. I reached out to John a month prior to my weight cutting for a tournament and he got me where I needed to be. This man means business, from the fist day we stared to work he tracked every single thing I ate. He would adjust things accordingly and ensure I wasn’t over/under doing anything. Prior to meeting John I was fasting most days and barley losing weight; on the other hand with John I was eating more, perform better, and losing weight. John is a master of his work, and most importantly he’s constant with his clients. If you have a loved one in sports I highly recommend John for a safe weight cut for your child. If you are just struggling to losing weight and fasting/starving yourself isn’t for you than John is your man.

Julio Gonzalez

16:33 28 Jul 21

My wife and I worked with John Brooks on our nutrition and truly enjoyed our journey over a 4 month period. John's knowledge and strategy allowed us to not only hit our weight goals but more importantly change our relationship with food forever. It has now been 7 months since our first meeting w/ John and 3 months since our last call and we never been this consistent with our food intake and knowledge it takes to ultimately stay on course into a healthy lifestyle! Thank you John!

Moses Lara

21:04 19 Aug 21

It has been great working with John. He has been very transparent and has provided a lot of information in regards to my body’s caloric consumption. He has also helped set some baseline goals to help me achieve my desired outcome. He also shares tips and tricks a long the way and follows up with advice each week. Keeping track of my intake has become a habit and the results have been great so far. Highly recommend to anyone trying to eat healthier in general without having to follow a highly restrictive fad diet and still lose weight. Thanks John!

Anya Darling

18:24 28 Aug 21

I began working with John in April after reflecting on my lifestyle which has been a continuous roller coaster of disordered diet and exercising. I tend to be an ‘all or nothing’ type of person and so in my search for finding a nutrition coach who would help me navigate through this pattern, I found John’s website and decided to reach out. During our initial consult call, I disclosed that I would need to take a very different approach to monitoring weight loss (as I tend to become obsessed with the number on the scale) and also attempt to improve my negative relationship with food. After agreeing to work together, I knew I was in the right hands when I saw his color coded excel sheets, and listened to his research based explanations about why the approach he uses will be more beneficial than what I had tried and failed each time before. I struggled in the beginning to try and meet my protein goals, but he provided ideas, recipes, and links to products which I could incorporate into my daily eating habits. The exercise part was the most nerve wracking because I tend to cross a line into disordered exercising and feeling like a failure if I hadn’t brutally beat myself up and crushed it by spending hours in the gym. The exercises John placed in the fitness app were challenging but effective, and I began to learn that I don’t have to break my body down in order to build it up. John has always been available to talk to when an issue has arisen, and he has helped to solve them immediately and with sound recommendations. Additionally, he was extremely helpful helping me navigate a serious injury (non-workout related) I had sustained which impacted my GI health, mental health, and physical health. I am so grateful I have been able to work with John and you will be too! If you are looking for someone who genuinely wants for you to succeed, then this is the coach for you.

Ryan

01:56 05 Oct 21

John is a phenomenal coach that is worth every penny. He did an awesome job educating me about nutrition and his company Nutrition361 is the best way to invest in yourself to better your future. THANKS FOR EVERYTHING JOHN!

Gerry Robles

17:51 16 Oct 22

John is super knowledgeable and always willing to help. As a doctor of physical therapy who works primarily with combat athletes and the active population, I have many clients asking about nutrition. If needed, John is always willing to help and I trust his expertise. You're the man John!

Kelsey Skaggs

00:59 21 Oct 22

John has helped me so much with my nutrition, mindset and fitness. He is a wealth of knowledge and very easy to work with. He customizes a nutrition plan to your specific needs and is readily available to answer any questions to help you achieve your goals. The app that he created is so easy to use and integrates with other fitness apps. John customizes workouts each week and inputs them into the app, which you can follow along from your phone. Highly recommend John and Nutrition 361.

Michael Egan

19:27 03 Jan 23

John’s expertise in nutrition and fitness were the tools I needed to reach my weight loss and fitness goals. I’ve been using John’s services for a few months. I am beyond satisfied with the outcome thus far. You won’t find any gimmicks or fads. John utilizes science and medical based research to get you the results you need. John has had a profound affect on my fitness and nutrition journey. I highly recommend his services.

Michelle Fadeley

18:41 10 Jul 23

John at Nutrition361 is awesome! I started working with John because I felt like there was so much conflicting nutrition and diet information out there, and I wanted to understand what the science says and what would work for me as an individual. I was pleased to hear John’s philosophy the very first time we spoke, as it was clear he wasn’t going to judge or shame and believed in getting to know me and my habits, likes and dislikes first, then making incremental changes over time to meet the program goals. He cleared all the noise and misinformation out of the way and allowed me to focus on what will work. While some changes have been easier than others to maintain, it definitely simplified things. I also enjoyed the workout programs I had access to in the Nutrition361 app and found those to be easier to stick with at home vs. the extra time going to the gym. I highly recommend John!

Todd Serrano

17:32 26 Sep 23

John is one of the best people I've ever worked with in any capacity. I needed serious help with nutrition and a workout plan that I could maintain and grow in. I'm a busy husband nearing 50yrs old, and father to a young child. I was recovering from 18 months of sickness from a virus that caused an autoimmune problem when I decided to get help to boost my immunity and lose all the weight illness and medication had contributed to. I deceided to meet with John in person for my initial consultation. During that assesment he addressed several nagging injuries to my back, shoulders, ankles etc. I had from years of sports. John is so well read and constantly updated, his approach is personally tailored to whatever your situation and goals are. His approach is backed by proven research and legit science. John is completely down to earth and very positive and motivating. He is so well orgainized, very responsive, always available by phone, text, email, and very reliable. He is always on time for meetings, or phone check ins and always prepared. John's approach is not a temporary plan or diet, its a realistic lifestyle tweak. Prior to my illness I used to go to the gym for 90 minutes or more a day. With John's app and program, I now can workout anywhere and my longest weight lifiting workout is 35 minutes. My longest cardio workout is 30 to 45 minutes. The workouts are tough but they are not unrealistic, (its not crossfit), and I've had no injuries doing any of them. They are really fun actually. I've never felt better, never had better weight loss and muscle gains than I have with John's combination of nutrition and exercise. I'm training for my first triathlon now. Its a far cry from being hospitalized and having to regain motor skills again. In general John is just one of those rare, humble people who truly enjoys helping others and he never pressures you, but he equips you to conquer your challenges. He is always sharing information, helpful resources and is genuinely concerned with helping anyone, at any stage of health get healthy. I told John in the begining, "I know nothing about food. I don't cook and I know just a little about effective workouts. But if you show me what do, especially with nutrition, I know that I will do the work and I will not be outworked." John lived up to his end of the bargain to say the least. My life is a complete 180 now because of him. My fitness and muscle gains now are amazing after losing 11% of my body weight and exceeding my initial weight loss goal several months ago. I enjoy the workout app so much that I continue to just do workouts with John. They are so effective and don't take up my whole day. I now also have a healthy realationship with food and understand how to eat and still enjoy life. Thank you so much Johh!

Brian Ushman

16:53 14 Nov 23

I worked with John to lose weight while simultaneously training for the Chicago marathon and trying to build/maintain my muscle mass during the whole process. It was challenging but John's expertise saved me from burnout and got me to my desired weight on race day and a PR! The biggest reason I'd recommend is that you will be setup to learn and take these principals through the rest of your life, I feel most places position you to depend on them for life but not with Nutrition361.

Jose and Dinora Cobarruvias

15:53 20 Dec 23

If you care about your health and are ready to figure out what you should eat and what to stay away from once and for all then you are ready to see John! He helped me so much to get me where I needed to be for running my first marathon and I felt so good ! After the big day and moving forward he coached me to adjust to my new activities and goals. After years of just "winging it" I now understand food, nutrients, and exercising so much more all thanks to John!

Brian Quick

17:00 06 Mar 24

John Brooks of Nutrition 361 came in and spoke to my track team at Benet Academy about how to fuel themselves properly for athletic performance. John is very knowledgeable and passionate about getting the best out of athletes. He answered many questions my athletes had and dispelled many myths that they had heard about in regards to nutrition and supplementation. I would highly recommend working with John to get the most out of life in fueling your body for better performance in sport or in life!

Jack Martens

18:14 08 Mar 24

John was very professional from our first conversation, to the presentation and helping with information afterwards! Really knows and understands the importance of nutrition. He can help a group such as ours, or even individual. Highly recommend go see John!!

David Pruitt

17:22 24 Sep 24

John is one of the best nutritionists and advisors I’ve worked with. He was straightforward, helpful and made sure to work with me where I was at. I appreciate all his guidance throughout the past year and I am incredibly thankful for him.

See All Reviews

TL;DR: Calculating your Personalized Macros for Flexible Dieting

What is Total Daily Energy Expenditure (TDEE)?

Diving Into TDEE and Macros

Understanding the Components of TDEE

What are macros?

Step 1: How to Calculate Your TDEE

Method 1: Online Calculators

Method 2: Manual Calculation

Step 1.2: Setting the Deficit

Can you simultaneously lose body fat and build muscle?

Step 2: How to Calculate Your Macros

Step 2.1: Set Your Protein Intake

Step 2.2: Set Your Fat Intake

Step 2.3: Calculate Your Carbohydrate Intake

Macro-Friendly Food Sources

Step 3: Adjust Your Macro Intake Based on Progress

Practical Tips

Comparing Methods:

Conclusion: Mastering TDEE and Macros for Optimal Results

Ready to take control of your nutrition?

The process

Step 1: Get Started

Step 2: Consultation Call

Step 3: Your Personalized Plan

Step 4: Ongoing Support

About the Author: John Brooks

Why am I not losing weight on semaglutide?

How to Not Feel Hungry When Fasting

How to bulk up: Guide to building muscle while minimizing excess body fat

Macro friendly fast food: Best macro options guide

Is being fat healthy? Seriously is it? The answer may surprise you…

How to calculate TDEE (Total Daily Energy Expenditure) and Macros

TL;DR: Calculating your Personalized Macros for Flexible Dieting

What is Total Daily Energy Expenditure (TDEE)?

Diving Into TDEE and Macros

Understanding the Components of TDEE

What are macros?

Step 1: How to Calculate Your TDEE

Method 1: Online Calculators

Method 2: Manual Calculation

Step 1.2: Setting the Deficit

Can you simultaneously lose body fat and build muscle?

Step 2: How to Calculate Your Macros

Step 2.1: Set Your Protein Intake

Step 2.2: Set Your Fat Intake

Step 2.3: Calculate Your Carbohydrate Intake

Macro-Friendly Food Sources

Step 3: Adjust Your Macro Intake Based on Progress

Practical Tips

Comparing Methods:

Conclusion: Mastering TDEE and Macros for Optimal Results

Ready to take control of your nutrition?

The process

Step 1: Get Started

Step 2: Consultation Call

Step 3: Your Personalized Plan

Step 4: Ongoing Support

Share This Story, Choose Your Platform!

About the Author: John Brooks

Related Posts

Why am I not losing weight on semaglutide?

How to Not Feel Hungry When Fasting

How to bulk up: Guide to building muscle while minimizing excess body fat

Macro friendly fast food: Best macro options guide

Is being fat healthy? Seriously is it? The answer may surprise you…