What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It accounts for four components:
- BMR (60-75%): Calories burned at complete rest to sustain life functions
- TEF (10%): Thermic Effect of Food — energy used to digest and process food
- NEAT (15-30%): Non-Exercise Activity Thermogenesis — all movement that isn't deliberate exercise
- EAT (varies): Exercise Activity Thermogenesis — deliberate workouts
How to Use Your TDEE
Your TDEE is your calorie maintenance level. To lose weight, eat 200-500 calories below it. To gain muscle, eat 200-500 calories above it. For aggressive fat loss, you can go up to 1000 below, but this risks muscle loss and is not recommended beyond 12 weeks without professional supervision.
Why TDEE Varies by Person
Two people of identical age, weight, and height can have TDEE differences of 200-400 calories due to genetics, muscle mass, hormones, and gut microbiome. The Mifflin-St Jeor equation provides an accurate estimate for most people, but individual calibration based on real-world tracking is the most reliable approach.
Frequently Asked Questions
What is TDEE?
TDEE is the total calories your body burns daily, including rest, digestion, daily movement, and exercise. It is your maintenance calorie level.
How do I use my TDEE for weight loss?
Create a deficit of 300-500 calories below your TDEE. This produces 0.5-1 lb of fat loss per week sustainably. Do not go below 1200 cal/day (women) or 1500 cal/day (men).
Why does my TDEE change over time?
Weight loss reduces BMR because a lighter body requires less energy. Metabolic adaptation also occurs during prolonged dieting. Recalculate every 5-10 lbs or monthly.