What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including BMR (basal metabolic rate), exercise, and daily activities like walking, working, and fidgeting. It's your maintenance calories - eat this amount to maintain your current weight.
Components of TDEE
BMR accounts for 60-75% of TDEE (calories for organ function, breathing, etc.). Exercise Activity Thermogenesis is 5-10% (planned exercise). Non-Exercise Activity Thermogenesis (NEAT) is 15-30% (daily movement). Thermic Effect of Food is ~10% (digestion).
Using Your TDEE
Once you know your TDEE, create a calorie deficit of 300-500 for fat loss or surplus of 200-300 for muscle gain. Track weight weekly and adjust. If weight doesn't change after 2 weeks, recalculate or adjust activity estimate.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Sedentary: desk job, no exercise. Light: 1-3 workouts/week. Moderate: 3-5 workouts/week. Active: 6-7 workouts/week.
Yes, choose the level that matches your typical weekly exercise frequency.
Yes, it changes with weight, muscle mass, age, and activity levels. Recalculate every 5-10kg lost/gained.
TDEE includes metabolism (BMR) plus activity. Metabolism alone is just BMR.
Most people underestimate food intake or overestimate activity. Track carefully for 2-3 weeks before adjusting.