TDEE — Total Daily Energy Expenditure

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your basal metabolic rate (BMR), physical activity, and the thermic effect of food.

Knowing your TDEE is the first step to any body composition goal — whether it is losing weight, gaining muscle, or maintaining your current weight.

TDEE Components

• BMR (60-70%): Calories your body needs for vital functions at rest
• Physical Activity (15-30%): Planned exercise and daily movement (NEAT)
• Thermic Effect of Food (10%): Energy to digest and process what you eat

Mifflin-St Jeor Equation

How to Use Your TDEE

• Lose weight — Eat below your TDEE (caloric deficit of 300-500 cal).
• Maintain weight — Eat approximately your TDEE.
• Gain muscle — Eat above your TDEE (surplus of 200-300 cal) with strength training.