TDEE (Total Daily Energy Expenditure)
Your total daily calorie burn from BMR, activity, NEAT, and the thermic effect of food.
Why it matters
Knowing TDEE lets you set accurate calorie targets for weight loss, maintenance, or muscle gain.
How it works
Start with BMR (your baseline). Multiply by an activity factor based on how much you move. Add small adjustments for NEAT and TEF implicitly captured in the activity factor.
How to calculate / apply
Calculate your TDEE with our tool, then set a deficit (−250 to −500 kcal) for fat loss or a surplus (+200 to +400 kcal) for lean gain.
Examples
- If your TDEE is 2,300 kcal, a 500 kcal deficit targets ~0.5 kg (1 lb) loss/week.
- If your TDEE is 2,300 kcal, a 300 kcal surplus targets ~0.25 kg (0.5 lb) gain/week.
Common mistakes
- Overestimating activity level
- Aggressive deficits that are hard to maintain
FAQ
- How often should I recalculate?
- Every 4–6 weeks or after notable weight/activity changes.
- Is TDEE exact?
- No, it’s an estimate. Adjust based on real progress.