What TDEE actually means
Total Daily Energy Expenditure is the sum of every calorie your body burns in 24 hours. It has four components: Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity (EAT). BMR alone is usually 60-70% of the total, which is why sitting at your desk still burns a surprising amount of fuel.
The formula we use
We use the Mifflin-St Jeor equation - the current gold standard for non-lab estimates - then multiply by an activity factor:
- Men: BMR = 10 × kg + 6.25 × cm - 5 × age + 5
- Women: BMR = 10 × kg + 6.25 × cm - 5 × age - 161
- TDEE = BMR × activity multiplier (1.2 to 1.9)
Turning your number into a plan
Fat loss: eat 300-500 calories below TDEE and aim for 0.5-1 lb per week. Cutting harder usually costs muscle and gym performance.
Maintenance: eat at TDEE. Weight should hold within a 2-3 lb window over two weeks.
Muscle gain: eat 200-400 above TDEE with 1.6-2.2 g/kg of protein and progressive lifting. Expect 0.5-1 lb of gain per month for lifters past the beginner phase.
FAQ
What is TDEE?
TDEE stands for Total Daily Energy Expenditure - the total number of calories your body burns in 24 hours, including resting metabolism, movement, digestion, and exercise.
How accurate is a TDEE calculator?
Formula-based estimates are typically within 5-10% of your true expenditure. Track weight and intake for two weeks, then adjust calories up or down based on real-world results.
How do I use TDEE for weight loss?
Eat 300-500 calories below your TDEE for steady fat loss of about 0.5-1 lb per week without wrecking training performance.
How do I use TDEE for muscle gain?
A lean bulk usually sits 200-400 calories above TDEE, paired with progressive strength training and 1.6-2.2 g of protein per kg of bodyweight.
Should I recalculate my TDEE?
Yes - recalculate every 10-15 lb of weight change or whenever your training volume shifts meaningfully.