What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including basal metabolism, physical activity, and the thermic effect of food.
TDEE = BMR × Activity Multiplier
- Sedentary (desk job, no exercise): BMR × 1.2
- Lightly Active (1–3 days/week): BMR × 1.375
- Moderately Active (3–5 days/week): BMR × 1.55
- Very Active (6–7 days/week): BMR × 1.725
- Extremely Active (athlete/physical job): BMR × 1.9
TDEE for Weight Loss
To lose weight, eat 500 kcal below your TDEE for ~0.5 kg/week loss. A 1000 kcal deficit gives ~1 kg/week but is aggressive. Never go below BMR.
TDEE for Muscle Gain
To gain lean muscle, eat 300–500 kcal above your TDEE (caloric surplus) while strength training 3–4 times per week. Ensure adequate protein (1.6–2.2g/kg body weight).
Why TDEE Changes
Your TDEE isn't fixed. It changes with age (decreases ~2% per decade), body composition (more muscle = higher TDEE), and activity levels. Recalculate every 4–6 weeks during a cut or bulk.