What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns every day across all activities — from sleeping and breathing to exercise and digestion. It is your BMR multiplied by an activity factor, representing your true daily calorie burn.
Components of TDEE
| Component | Abbreviation | % of TDEE |
|---|---|---|
| Basal Metabolic Rate | BMR | 60–70% |
| Thermic Effect of Food | TEF | 8–15% |
| Exercise Activity | EAT | 5–15% |
| Non-Exercise Activity | NEAT | 15–50% |
Using TDEE for Your Goals
- Weight loss: Eat 300–500 kcal below TDEE → 0.3–0.5 kg/week loss
- Aggressive cut: 500–750 kcal deficit → 0.5–0.75 kg/week (risk of muscle loss)
- Maintenance: Eat at TDEE
- Lean bulk: Eat 200–300 kcal above TDEE → slow muscle gain with minimal fat
NEAT matters: Non-Exercise Activity Thermogenesis (fidgeting, walking, standing) can vary by 1,000+ calories per day between individuals — often explaining why two people with the same BMR have very different weight outcomes.