Complete TDEE Guide

1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It represents all the energy you use throughout the day, from basic bodily functions like breathing and digestion to physical activities like walking and exercising.

Understanding your TDEE is fundamental to any fitness or weight management goal because it tells you exactly how many calories you need to maintain your current weight. From there, you can adjust your intake to lose weight, gain muscle, or maintain your physique.

Key Takeaway:

TDEE = The total calories you burn daily = Your maintenance calories

2. Components of TDEE

Your TDEE is made up of four main components:

Basal Metabolic Rate (BMR) - 60-70%

The calories your body burns at complete rest to maintain vital functions like breathing, heart rate, brain function, and cell production. This is your largest energy expenditure.

Thermic Effect of Food (TEF) - 10%

The energy used to digest, absorb, and process the nutrients in your food. Protein has the highest thermic effect (20-30%), followed by carbs (5-10%) and fats (0-3%).

Non-Exercise Activity Thermogenesis (NEAT) - 15-20%

Calories burned through daily movements that aren't exercise: walking, typing, fidgeting, standing, and everyday activities. This varies greatly between individuals.

Exercise Activity Thermogenesis (EAT) - 5-10%

Calories burned through intentional exercise like weight training, cardio, sports, and other planned physical activities.

3. How to Calculate TDEE

TDEE is calculated by first determining your BMR (Basal Metabolic Rate) and then multiplying it by an activity factor. Our calculator uses two scientifically validated formulas:

Mifflin-St Jeor Equation (Most Accurate)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

This formula is the most accurate for the general population and is recommended by the Academy of Nutrition and Dietetics.

Katch-McArdle Formula (If You Know Body Fat %)

BMR = 370 + (21.6 × Lean Body Mass in kg)

Lean Body Mass = Weight × (1 - Body Fat %)

This formula is more accurate for lean individuals or those who know their body fat percentage.

Final Step: TDEE = BMR × Activity Multiplier

4. Understanding Activity Levels

Choosing the correct activity level is crucial for accurate TDEE calculation. Here's a detailed breakdown:

Level	Multiplier	Description
Sedentary	1.2	Desk job, little to no exercise, minimal walking
Lightly Active	1.375	Light exercise 1-3 days/week, or active job with lots of walking
Moderately Active	1.55	Moderate exercise 3-5 days/week (most gym-goers)
Very Active	1.725	Hard exercise 6-7 days/week or physical job + regular training
Extra Active	1.9	Very intense training twice daily, or extremely physical job

Pro Tip:

When in doubt, choose a lower activity level. It's easier to add calories later than to deal with unwanted weight gain from overestimating.

5. Using TDEE for Your Goals

Weight Loss

TDEE - 500

Creates a ~0.5 kg/week deficit

Lose 1 lb per week safely

Maintenance

= TDEE

Maintain current weight

Body recomposition zone

Muscle Gain

TDEE + 300

Lean bulk approach

Minimize fat gain while building muscle

Important Considerations:

Track and Adjust: Your TDEE is an estimate. Track your weight for 2-3 weeks and adjust if needed.
Don't Cut Too Aggressively: Never eat below BMR. A deficit of 500-750 calories is safe for most people.
Account for Metabolic Adaptation: After extended dieting, your TDEE may decrease. Consider diet breaks.
Protein Matters: Regardless of goal, aim for 1.6-2.2g protein per kg of body weight.

6. Common Mistakes to Avoid

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Overestimating Activity Level

Working out 3x/week doesn't make you "very active" if you sit at a desk the rest of the time.

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Not Tracking Accurately

Eyeballing portions can lead to 30-50% underestimation of calories consumed.

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Ignoring NEAT

Walking 10,000 steps can burn 300-500 extra calories. Don't underestimate daily movement.

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Using Static Numbers

Your TDEE changes as your weight, activity, and body composition change. Recalculate every 4-8 weeks.

7. Frequently Asked Questions

How often should I recalculate my TDEE?

Recalculate every 4-8 weeks, or whenever your weight changes by more than 2-3 kg, or your activity level significantly changes.

Is TDEE the same as BMR?

No. BMR is calories burned at complete rest. TDEE includes BMR plus all physical activity and food digestion. TDEE is typically 1.2-2x higher than BMR.

Should I eat back exercise calories?

If you selected an accurate activity level, exercise is already factored in. If using "sedentary" and adding workouts, you can eat back 50% of estimated exercise calories to be safe.

Why am I not losing weight at my calculated deficit?

Possible reasons: inaccurate calorie tracking, overestimated activity level, metabolic adaptation, water retention, or the deficit is smaller than expected. Give it 2-3 weeks before adjusting.

Can I use TDEE for building muscle?

Absolutely! For muscle gain, eat TDEE + 200-500 calories with adequate protein (1.6-2.2g/kg). This creates a surplus for muscle growth while minimizing fat gain.