Understanding TDEE

Weight management is simple math: Calories In vs. Calories Out. TDEE is the "Calories Out" part of that equation. Learn how to master it.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn each day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

The Components of TDEE

• BMR (Basal Metabolic Rate): The energy your body needs to function at rest (breathing, organs). This makes up ~60-70% of your TDEE.
• TEF (Thermic Effect of Food): The energy used to digest and process food (~10%).
• EAT (Exercise Activity Thermogenesis): Planned exercise.
• NEAT (Non-Exercise Activity Thermogenesis): Energy spent during daily movement (walking, fidgeting, working).

How to Use Your TDEE

Once you know your TDEE, you can adjust your calorie intake based on your goal:

• Maintenance: Eat your TDEE calories.
• Fat Loss: Eat ~500 calories below your TDEE.
• Muscle Gain: Eat ~300-500 calories above your TDEE.