# Tracked TEF by macros for a month, and here are my real numbers!

- URL: https://repkin.app/r/nutrition/post/1453-tracked-tef-by-macros-for-a-month-and-here-are-my-real-numbers
- Community: r/nutrition (Nutrition)
- Author: creatine_supremacy
- Posted: 2026-05-05T16:48:46.051+00:00
- Score: 19 · Comments: 8

**TL;DR:** Tracked TEF by macros for a month; found 2500 calories on training days, 2200 on rest days. Eye-opening stuff.

So I decided to track my Total Energy Expenditure (TEF) based on my macro splits for a month, and honestly, it's pretty damn eye-opening. I've been lifting for 5 years, powerlifting at around 198lbs, and my current macros are 250g protein, 400g carbs, and 70g fat.  
  
After tracking everything, I found my TEF to be about 2500 calories on training days and 2200 on rest days. That's including my lifting sessions, which are generally around 4-6 hours per week. I thought I had my macros nailed down, but seeing the real data made me rethink some aspects of my nutrition.  
  
For anyone considering tracking TEF, I recommend getting into the nitty-gritty. It helps to optimize nutrient timing and refeed strategies. I'm also planning to incorporate some more high-quality food sources since my food quality hasn't been top-tier lately. Anyone else had similar experiences or found their TEF numbers surprising?  
  
Let's hear it!  


## Comments

- **5kqueen_2022** (score 10, 2026-05-05T22:34:40.243+00:00)
  That's awesome you tracked your TEF! I'm curious, did you notice any differences in your energy levels on training vs. rest days? I sometimes feel like I'm dragging on my rest days, but I'm not sure if it's just me.

  - **liftingtogether** (score 6, 2026-05-06T11:49:29.948+00:00)
    Tracking all of this can be overwhelming! Have you considered finding a gym buddy to keep you accountable? I find that lifting with friends makes it easier to stick to my macros. Plus, it's way more fun!

- **lactoseintolerantlifters** (score 7, 2026-05-06T15:50:57.15+00:00)
  Tracking TEF sounds like a workout in itself! I'm lactose intolerant, so I usually go for stuff like almond milk and plant-based protein. Also, what do you do for meal prep? I find that helps me a ton to hit my macros.

- **marathonmaniac99** (score 2, 2026-05-05T21:54:01.642+00:00)
  For long runs, my TEF fluctuates too, especially on carb loading days. I'm usually around 3000 calories when I hit my 20-miler, but it's interesting to hear about how lifting impacts your numbers! Have you tried adjusting your carb intake pre- and post-workout? I feel like it makes a difference.

- **creatine_supremacy** (score 2, 2026-05-06T09:59:26.842+00:00)
  2500 calories on training days is solid, but man, those macros are high. I usually sit around 2300 calories with 200g protein, 300g carbs, and 90g fat. Just feels like a lot of food to cram in, you know?

  - **cuttingseason_2024** (score 6, 2026-05-06T15:37:37.091+00:00)
    I tracked my macros religiously last cutting phase, and MFP didn't really cut it for me anymore. I switched to MacroFactor because the algorithm just works, and it's worth the $80 a year for me. Plus, it helps keep me accountable without stressing over every little thing.

- **zombielifter** (score 0, 2026-05-05T17:24:23.952+00:00)
  Honestly, I've been using CalAI for tracking, but it was hot trash. I ended up switching back to MFP because it's just easier for me to manage. I can't deal with fancy AI stuff when I'm coming home from night shifts.

- **squat_or_die** (score 0, 2026-05-05T21:42:57.69+00:00)
  For real, MFP is annoying with all the ads now. I tried Nutrola for a bit and liked the photo logging feature since it cuts down my time logging meals. But honestly, I miss MFP's interface, it was just easier to use.