The Complete TDEE Guide
Everything you need to know about Total Daily Energy Expenditure for weight loss, muscle gain, and optimal nutrition
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 energy your body uses for basic functions, daily activities, exercise, and digesting food.
💡 Key Concept: TDEE is your complete daily calorie burn - the number that determines whether you gain, lose, or maintain weight.
The Four Components of TDEE
1. Basal Metabolic Rate (BMR) - 60-75%
Calories burned for basic body functions at rest: breathing, circulation, cell production, brain function, and temperature regulation. Even if you stayed in bed all day, you'd burn your BMR in calories.
2. Thermic Effect of Food (TEF) - 10%
Energy required to digest, absorb, and process nutrients:
- Protein: 20-30% (highest TEF - great for weight loss!)
- Carbs: 5-10%
- Fats: 0-3%
3. Exercise Activity (EAT) - 5-10%
Calories burned during intentional exercise: gym workouts, sports, planned fitness sessions.
4. Non-Exercise Activity (NEAT) - 15-30%
All non-exercise movement: walking, standing, fidgeting, chores. Can vary by 2,000 calories between sedentary and active people!
How to Calculate Your TDEE
Step 1: Calculate BMR (Mifflin-St Jeor Formula)
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Step 2: Multiply by Activity Factor
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job) | BMR × 1.2 |
| Lightly Active (1-3 days/week) | BMR × 1.375 |
| Moderately Active (3-5 days/week) | BMR × 1.55 |
| Very Active (6-7 days/week) | BMR × 1.725 |
| Extra Active (athlete/physical job) | BMR × 1.9 |
TDEE for Weight Loss
To lose weight, eat fewer calories than your TDEE (create a deficit):
| Deficit Size | % Below TDEE | Weekly Loss | Best For |
|---|---|---|---|
| Small | 10-15% | 0.5-1 lb | Lean individuals |
| Moderate | 20% | 1-1.5 lbs | Most people |
| Aggressive | 25-30% | 1.5-2 lbs | Overweight (short-term) |
⚠️ Warning: Don't exceed 750 calorie daily deficits - risks muscle loss, hormone disruption, and metabolic slowdown.
TDEE for Muscle Gain
To build muscle, eat MORE than your TDEE (calorie surplus):
- Lean Bulk: +10% TDEE (110%) - 0.5 lb/week gain, minimal fat
- Standard Bulk: +15-20% TDEE (115-120%) - 1 lb/week gain
- Aggressive Bulk: +25% TDEE (125%) - faster gains, more fat
Pro Tip: Combine your surplus with progressive overload training and 0.8-1g protein per lb bodyweight for optimal muscle growth.
Common TDEE Mistakes
1. Overestimating Activity Level
Most people aren't as active as they think. Working out 3x/week ≠ "very active" if you sit the rest of the time. Start conservative.
2. Not Adjusting Over Time
Your TDEE changes as you lose/gain weight. Recalculate every 10-15 lbs or when progress stalls.
3. Ignoring NEAT
Daily steps and movement matter MORE than formal exercise for most people. Track your step count!
4. Trusting Online Calculators Too Much
TDEE calculators (including ours) give estimates with ±10-15% variance. Use them as starting points, then adjust based on real-world results over 2-4 weeks.
5. Eating Exercise Calories Back
Fitness trackers often overestimate calorie burn by 20-30%. Your TDEE already includes exercise - don't "eat back" burned calories unless you're using a NEAT-only approach.
Tracking & Adjusting Your TDEE
The 2-Week Rule
Track weight daily, take weekly averages, and adjust after 2 weeks:
- Not losing weight? Reduce calories by 100-200 or increase activity
- Losing too fast (>2 lbs/week)? Add 100-200 calories
- Gaining when trying to maintain? Reduce by 100-200 calories
Expected Changes
| Weight Change | Recalculate? | Expected TDEE Shift |
|---|---|---|
| Lost 10 lbs | Yes | -50 to -100 cal |
| Lost 20 lbs | Yes | -100 to -200 cal |
| Gained 10 lbs muscle | Yes | +30 to +50 cal |
| Age increased 1 year | No | ~-10 cal |
Advanced TDEE Strategies
Reverse Dieting
After a long diet, slowly increase calories (50-100/week) back to maintenance to minimize fat regain and restore metabolic rate.
Calorie Cycling
Eat more on training days, less on rest days (average hits your target). Example: 2500 on workout days, 2000 on rest = 2200 average.
Diet Breaks
Every 8-12 weeks of dieting, take 1-2 weeks at maintenance to restore hormones (leptin, testosterone, thyroid) and reduce metabolic adaptation.
Refeed Days
1-2 high-carb days per week at maintenance while dieting can help preserve performance and reduce hunger without impacting fat loss.
TDEE FAQ
How accurate are TDEE calculators?
±10-15% for most people. Use as a starting point and adjust based on 2-4 weeks of results.
Should I eat my exercise calories back?
No, if you selected the right activity level, exercise is already included in your TDEE.
Why isn't my TDEE working?
Common reasons: underestimating food intake (use a food scale!), overestimating activity, water retention masking fat loss, or thyroid issues.
How often should I recalculate TDEE?
Every 10-15 lbs of weight change, when changing activity levels significantly, or every 3-6 months as a check-in.
Can I lose weight without knowing my TDEE?
Yes, but it's like driving without a map. You might get there, but it's much more efficient with a target.
Conclusion: Master Your TDEE, Master Your Body
Understanding and tracking your TDEE is the foundation of successful body transformation. Whether you want to lose fat, build muscle, or maintain your physique, TDEE gives you the roadmap.
Key Takeaways:
- TDEE = BMR × Activity Factor (your total daily calorie burn)
- For weight loss: eat 10-25% below TDEE
- For muscle gain: eat 10-20% above TDEE
- Track, measure, and adjust every 2-4 weeks
- Recalculate when weight changes by 10+ lbs
- Most people overestimate activity - start conservative
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Disclaimer: This guide provides general information. Consult with a healthcare professional before starting any diet or exercise program, especially if you have medical conditions.