What Is TDEE and Why It Matters
Total daily energy expenditure is the foundation of every calorie plan.
The parts of TDEE
TDEE adds BMR, the thermic effect of food, everyday movement and deliberate exercise. Non-exercise activity such as walking and fidgeting varies greatly between people.
Estimating it
Multiply BMR by an activity factor from 1.2 for sedentary to 1.9 for extremely active. Most people overestimate activity, so choose the lower level if unsure.
Using it
Eat below TDEE to lose weight, near it to maintain and above it to gain. Check your actual trend over three weeks and adjust.
Try it: TDEE & Daily Calorie Calculator
Example with sample values. Open the full calculator →
Eat around your maintenance calories to hold weight. A 500 kcal daily deficit leads to roughly 0.5 kg loss per week.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.