🔍 What is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a 24-hour period. It includes everything from basic bodily functions like breathing and digestion (your BMR) to all your daily activities and exercise. Understanding your TDEE is fundamental to achieving any fitness goal, whether you want to lose fat, build muscle, or maintain your current weight.
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Accurate BMR
Calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation
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Activity Adjusted
Account for your lifestyle and exercise habits accurately
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Goal Customization
Get calorie targets tailored to your specific fitness goals
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Macro Breakdown
Receive personalized protein, carb, and fat recommendations
Components of TDEE
1. Basal Metabolic Rate (BMR) - 60-75%
Your BMR is the number of calories your body needs to perform basic life-sustaining functions while at complete rest. This includes breathing, circulation, cell production, and nutrient processing. BMR is influenced by age, gender, weight, height, and body composition.
2. Thermic Effect of Food (TEF) - 10%
Energy required to digest, absorb, and process nutrients from food. Protein has the highest thermic effect (~20-30%), followed by carbohydrates (~5-10%), and fats (~0-3%).
3. Non-Exercise Activity Thermogenesis (NEAT) - 15-30%
Calories burned through daily activities that aren't formal exercise - fidgeting, walking to your car, typing, doing household chores, and maintaining posture.
4. Exercise Activity Thermogenesis (EAT) - 5-10%
Calories burned through structured, intentional physical activity and exercise sessions.
How to Calculate TDEE
Step 1: Calculate BMR
We use the Mifflin-St Jeor Equation, considered the most accurate for modern populations:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Step 2: Apply Activity Multiplier
TDEE = BMR × Activity Factor
| Activity Level |
Multiplier |
Description |
| Sedentary |
1.2 |
Little or no exercise, desk job |
| Lightly Active |
1.375 |
Light exercise 1-3 days/week |
| Moderately Active |
1.55 |
Moderate exercise 3-5 days/week |
| Very Active |
1.725 |
Hard exercise 6-7 days/week |
| Extremely Active |
1.9 |
Physical job + intense daily exercise |
Setting Calorie Goals
For Weight Loss
Create a calorie deficit by eating below your TDEE:
- Moderate Deficit (10-15%): Sustainable, preserves muscle, ~0.5-1 lb loss per week
- Aggressive Deficit (20-25%): Faster results but harder to maintain, ~1-2 lbs per week
- Never go below 1200 calories (women) or 1500 calories (men) without medical supervision
For Muscle Gain
Create a calorie surplus by eating above your TDEE:
- Lean Bulk (5-10% surplus): Minimize fat gain while building muscle
- Standard Bulk (10-15% surplus): Faster muscle growth with some fat gain
- Combine with resistance training to ensure surplus supports muscle growth
For Maintenance
Eat at your TDEE to maintain current weight while supporting your activity level and lifestyle.
Understanding Macronutrients
Protein (4 calories per gram)
Recommended: 0.8-1.2g per pound of body weight (or 1.6-2.2g per kg)
- Essential for muscle repair and growth
- Highest thermic effect (burns more calories during digestion)
- Most satiating macronutrient (keeps you full longer)
- Supports immune function and hormone production
Carbohydrates (4 calories per gram)
Recommended: 40-50% of total calories
- Primary energy source for high-intensity exercise
- Supports cognitive function and mood
- Replenishes glycogen stores in muscles
- Fiber from carbs supports digestive health
Fats (9 calories per gram)
Recommended: 20-30% of total calories
- Essential for hormone production (including testosterone)
- Supports vitamin absorption (A, D, E, K)
- Provides sustained energy
- Critical for brain health and function
Tips for Accurate TDEE Calculation
📌 Be Honest About Activity Level: Most people overestimate their activity. If you have a desk job and exercise 3x/week for 45 minutes, you're likely "lightly active," not "very active."
✅ Track and Adjust: TDEE calculators provide estimates. Track your weight and calorie intake for 2-3 weeks, then adjust based on actual results.
⚠️ Account for Metabolic Adaptation: Your TDEE can decrease during prolonged calorie restriction as your body adapts. Periodic "diet breaks" can help.
Common TDEE Mistakes
- Overestimating Activity Level: Be realistic about your daily movement and exercise intensity
- Not Tracking Accurately: Underreporting food intake is extremely common - use a food scale
- Ignoring Liquid Calories: Beverages, oils, and condiments add up quickly
- Expecting Immediate Results: Weight fluctuates daily due to water, sodium, and carb intake
- Cutting Calories Too Low: Extreme deficits slow metabolism and cause muscle loss
- Forgetting to Recalculate: Update your TDEE every 10-15 lbs of weight change
When to Recalculate Your TDEE
- Every 10-15 pounds of weight change
- After significant changes in activity level
- Every 3-6 months as a general rule
- If weight loss stalls for 3+ weeks
- After major life changes (new job, injury, etc.)
TDEE and Different Goals
Fat Loss Example
Starting Point: 30-year-old woman, 160 lbs, moderately active
- BMR: ~1,450 calories
- TDEE: ~2,250 calories
- 15% Deficit: ~1,900 calories/day
- Expected Loss: 0.7 lbs/week
Muscle Gain Example
Starting Point: 25-year-old man, 170 lbs, very active
- BMR: ~1,750 calories
- TDEE: ~3,020 calories
- 10% Surplus: ~3,320 calories/day
- Expected Gain: 0.5-1 lb/week (mostly muscle with proper training)
❓ Frequently Asked Questions
Why isn't my weight changing even though I'm eating at a deficit?
Weight loss isn't linear. Water retention from sodium, stress, or hormones can mask fat loss for 1-3 weeks. Also verify you're tracking calories accurately - most people underestimate intake by 20-40%.
Should I eat back exercise calories?
No, your TDEE already accounts for your regular exercise through the activity multiplier. Only eat back exercise calories if doing extra activity beyond your normal routine.
Can I eat whatever I want as long as I hit my calorie target?
For weight loss/gain, calories matter most. However, food quality affects hunger, energy, health, and body composition. Aim for 80% whole foods and 20% flexibility.
Is TDEE different on rest days?
Yes, technically. However, most people use their average TDEE daily for simplicity. Advanced practitioners might eat slightly less on rest days and more on training days.
How do I know which activity level to choose?
Use these guidelines: Sedentary (desk job, no exercise), Lightly Active (desk job + 3 workouts/week), Moderately Active (active job OR 4-5 workouts/week), Very Active (active job + 5-6 workouts/week), Extremely Active (physical labor + daily intense training).
Does muscle mass affect TDEE?
Yes! Muscle tissue burns more calories at rest than fat tissue. People with more muscle mass have higher BMRs and TDEEs, even at the same weight.
Should I use TDEE or BMR for my calorie target?
Always use TDEE for your calorie target. BMR represents only resting metabolism and doesn't include daily activity. Eating at BMR would create too large a deficit for most people.
Can stress and sleep affect my TDEE?
Yes. Poor sleep and chronic stress can lower TDEE by reducing NEAT (fidgeting, movement) and can increase appetite through hormonal changes, making weight management harder.
Related Health Calculators
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💡 Success Tip: TDEE is a starting point, not gospel. Use it as a baseline, track your results for 2-3 weeks, then adjust by 100-200 calories based on your actual weight trend. Consistency beats perfection!