What is TDEE?
TDEE is the sum of all calories your body burns in 24 hours — basal metabolism (BMR), digestion (TEF), and physical activity (EAT + NEAT). It’s your maintenance calories.
Step 1: Calculate BMR
Use the BMR calculator or Mifflin-St Jeor formula. BMR is calories at complete rest.
Step 2: Apply Activity Multiplier
Multiply BMR by an activity factor (1.2–1.9) based on how active you are. Sedentary = 1.2, very active = 1.9.
Step 3: Use TDEE for Goals
To lose fat: eat below TDEE (e.g. 500 cal deficit). To gain muscle: eat above (e.g. 300 cal surplus). To maintain: eat at TDEE.
Important Notes
TDEE is an estimate. Track weight over 2–4 weeks and adjust. Metabolism varies person to person.