What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. Every breath, every step, every meal you digest, every workout rep — it all adds up. Think of TDEE as your daily calorie budget. Eat exactly that number and your weight stays the same. Eat less and you are in a deficit for weight loss. Eat more and you have a surplus for muscle gain. Every nutrition plan starts with getting this number right.
The Four Components of TDEE
BMR (basal metabolic rate, 60-75% of TDEE) — calories your body burns at complete rest just staying alive. TEF (thermic effect of food, ~10%) — calories burned digesting and processing food. Protein has the highest TEF (20-30%), carbs moderate (5-10%), fat lowest (0-3%). EAT (exercise activity thermogenesis, 5-15%) — deliberate exercise. NEAT (non-exercise activity thermogenesis, 15-30%) — everything else: walking, fidgeting, standing, cleaning. NEAT varies the most between people.
How TDEE Changes With Activity Level
| Activity | Description | Multiplier | Example (180lb man) |
|---|---|---|---|
| Sedentary | Desk job, minimal exercise | 1.2 | 2,200 cal |
| Light | 1-3 days/week | 1.375 | 2,500 cal |
| Moderate | 3-5 days/week | 1.55 | 2,850 cal |
| Active | 6-7 days/week | 1.725 | 3,150 cal |
| Very active | 2x/day or physical job | 1.9 | 3,500 cal |
Using TDEE for Your Goals
Weight maintenance: eat at TDEE. Weight loss: subtract 300-500 calories from TDEE for 0.5-1 lb/week. Muscle gain: add 300-500 calories above TDEE. Never eat below BMR. Never go below 1,200 cal (women) or 1,500 cal (men) without medical supervision. Recalculate TDEE every 10-15 lbs of weight change because your BMR changes with your body weight.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculators provide a starting estimate accurate to about 200-300 calories. Individual variations in metabolism, muscle mass, and NEAT change the actual number. The best approach: calculate TDEE, eat at that level for 2 weeks, track your weight, and adjust up or down.
Does TDEE decrease with age?
Yes. BMR decreases about 1-2% per decade after 20, primarily due to muscle loss. But this decline is mostly preventable with strength training. A 60-year-old who lifts weights can have a higher TDEE than a 30-year-old who is sedentary. Muscle mass is the most important controllable factor in maintaining metabolism as you age.
Calculate Your TDEE
Get your personalized maintenance calories with our free TDEE calculator.