You might be asking yourself: What is TDEE? (Total Daily Energy Expenditure). If you are trying to lose weight, you have probably tracked the calories coming in, but most people have no clue how to track the calories going out.
We usually guess. We think, “I went to the gym for an hour, so I can eat a burger.”
Unfortunately, metabolism doesn’t work that way. To control your weight with mathematical precision, you need to know your “Maintenance Number.” In the science world, this is called your TDEE (Total Daily Energy Expenditure).
Understanding this single number is the difference between “dieting for years” and actually reaching your goal.
BMR vs. TDEE: What is the Difference?
There is a lot of confusion between these two acronyms, but they measure completely different things.
BMR (Basal Metabolic Rate)
This is your “Coma Calories.” If you laid in bed all day without moving a single muscle, blinking, or even thinking hard, this is the energy your body burns just to keep your heart beating and lungs breathing. For most people, this accounts for about 70% of their daily burn.
TDEE (Total Daily Energy Expenditure)
This is BMR + Movement. It includes walking to your car, doing dishes, gym workouts, and even fidgeting. Your TDEE is the most important number because it represents your total calorie “budget” for the day.
Do You Know Your Daily Budget?
If you eat above this number, you gain fat. If you eat below it, you lose fat. It’s that simple. Find your number now.
📊 Calculate My TDEE NowThe 4 Components of Your Metabolism
Your TDEE isn’t just one thing. It is made up of four distinct “buckets” of energy expenditure. Understanding these can help you hack your metabolism.
| Component | Contribution | What it is |
|---|---|---|
| BMR | 70% | Staying alive (Organs, breathing). |
| NEAT | 15% | Walking, fidgeting, typing, standing. |
| TEF | 10% | Thermic Effect of Food (Digestion). |
| EAT | 5% | Exercise Activity (The Gym/Running). |
How to Use Your TDEE to Change Your Body
Once you use our calculator to find your number (let’s say it is 2,500 calories), here is exactly what to do with it:
1. The Cut (Fat Loss)
To lose fat sustainably (about 1 lb per week), subtract 500 calories from your TDEE.
- Math: 2,500 – 500 = 2,000 calories/day.
- Result: This creates a 3,500 calorie deficit per week, which equals roughly one pound of fat.
2. The Bulk (Muscle Gain)
If you want to build size, you need surplus energy. Add 200–300 calories to your TDEE.
- Math: 2,500 + 300 = 2,800 calories/day.
- Warning: If you add too much (like +1,000), you will gain mostly fat, not muscle.
3. Maintenance (Recomp)
If you are happy with your weight but want to change your body composition (less fat, more muscle), eat at your TDEE while lifting weights. This is often called “Body Recomposition.”
Why Your Number Changes
As you lose weight, your body requires less energy to move. A TDEE calculation that worked for you in January might be too high in April.
We recommend recalculating your TDEE every time you lose 5-10 lbs or change your BMI category. This ensures you don’t hit the dreaded “weight loss plateau.”
The Final Verdict
Stop guessing. Stop relying on generic 2,000-calorie diet plans found in magazines. Your body is unique, your activity level is unique, and your calorie number should be too.