Total Daily Energy Expenditure.
TDEE stands for "Total Daily Energy Expenditure" and is the most important number for anyone looking to control their weight. Your TDEE tells you how many calories you burn per day – including all activities from sleeping to office work to exercise.
TDEE = BMR + TEF + NEAT + EAT
BMR (Basal Metabolic Rate): 60-70% – Energy for organ functions at rest
TEF (Thermic Effect of Food): ~10% – Energy for digestion
NEAT (Non-Exercise Activity Thermogenesis): 15-20% – Daily movement (walking, typing, standing)
EAT (Exercise Activity Thermogenesis): 5-10% – Intentional workouts
Maintenance: Eat exactly at your TDEE
Weight Loss (moderate): TDEE minus 300-500 kcal (~1 lb/week)
Weight Loss (aggressive): TDEE minus 700-1000 kcal (~2 lbs/week, short-term only)
Lean Bulk: TDEE plus 200-300 kcal (muscle gain with minimal fat)
Bulk Phase: TDEE plus 500+ kcal (faster muscle gain, more fat gain)
BMR (Basal Metabolic Rate) is your baseline – the calories your body would burn in a coma. TDEE adds all your activity on top. Your TDEE is always higher than your BMR. See our Calorie Calculator for detailed BMR calculations.
Formulas provide estimates with ±10-15% variance. Individual factors like genetics, hormone levels, muscle mass, and metabolic adaptation affect actual expenditure. The best test: Weigh yourself over 2-4 weeks eating at your calculated TDEE and observe weight changes.
Common reasons: 1) Underestimating calorie intake (forgetting sauces, oils, snacks), 2) Overestimating activity level, 3) Metabolic adaptation from prolonged deficit, 4) Water retention masking fat loss. Keep a food diary and weigh your food.
Yes! With less body mass, your TDEE decreases. For every 20 lbs lost, TDEE drops by about 100-150 kcal. Recalculate every 10-20 lbs or when your weight loss plateaus.
Pro Tip: Start with the "Sedentary" activity level and only increase if you genuinely train regularly and intensely. Most people significantly overestimate their activity level.