What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus the energy used for physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT).
TDEE Components
- BMR (60-70%): Calories burned at complete rest for basic body functions
- Physical Activity (15-30%): Exercise, sports, and intentional movement
- Thermic Effect of Food (10%): Energy used to digest and process food
- NEAT (5-15%): Fidgeting, walking, standing, and other non-exercise movement
How to Use TDEE for Weight Goals
- Lose weight: Eat 500-1000 calories below your TDEE for 0.5-1 kg (1-2 lbs) loss per week
- Maintain weight: Eat at your TDEE level
- Gain weight: Eat 300-500 calories above your TDEE for lean muscle gain
Never eat below your BMR for extended periods, as this can slow your metabolism and lead to muscle loss.
Frequently Asked Questions
How accurate is TDEE? TDEE calculations are estimates based on population averages. Individual results can vary by 10-15%. Track your weight and calorie intake for 2-3 weeks to fine-tune your personal TDEE.
Should I eat back exercise calories? If you selected an activity level that includes exercise, your TDEE already accounts for it. Don't double-count exercise calories.
Why am I not losing weight at my TDEE deficit? Common reasons: underestimating food intake, overestimating activity level, water retention, or metabolic adaptation. Try tracking more precisely or adjust your activity level selection.