Join Garrett in his first solocast on a brief discussion of what it means to "track/count" macros. For those individuals just getting started on their fitness journey or anyone needing a better understanding of what it means to log the food we eat in macronutrient format.

Mifflin-St. Jeor equation

• Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
• Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Then, multiply your result by an activity factor — a number that represents different levels of activity

• Sedentary: x 1.2 (limited exercise)
• Lightly active: x 1.375 (light exercise less than three days per week)
• Moderately active: x 1.55 (moderate exercise most days of the week)
• Very active: x 1.725 (hard exercise every day)
• Extra active: x 1.9 (strenuous exercise two or more times per day)

The end result gives you your TDEE.