What is Total Daily Energy Expenditure (TDEE)?

TDEE represents the total number of calories your body burns in a day. It includes:

• Basal Metabolic Rate (BMR): Calories burned at rest for vital functions.
• Physical Activity: Calories burned through exercise and daily movement.
• Thermic Effect of Food (TEF): Energy used for digestion and nutrient absorption.

Understanding your TDEE helps with weight management, whether your goal is to lose fat, maintain weight, or build muscle.

How to Calculate Your TDEE

Your TDEE is calculated by multiplying your BMR by your activity level:

TDEE = BMR x Activity Factor

Common activity multipliers:

• Sedentary (Little to no exercise): BMR x 1.2
• Light Activity (1-3 days/week): BMR × 1.375
• Moderate Activity (3-5 days/week): BMR × 1.55
• Very Active (6-7 days/week): BMR × 1.725
• Super Active (Athlete/Physical job): BMR × 1.9

Applying TDEE to Your Nutrition & Fitness Goals

Once you know your TDEE, you can adjust your calorie intake to meet your fitness goals:

• Fat Loss: Eat 250-500 kcal below TDEE for gradual weight loss.
• Maintenance: Eat at TDEE to maintain your current weight.
• Muscle Gain: Eat 250-500 kcal above TDEE to build muscle.

Why Tracking Your TDEE Matters

Monitoring your TDEE ensures sustainable progress in your fitness journey. By adjusting your calories and macros based on your goals, you can optimize energy levels, recovery, and performance.