Total Daily Energy Expenditure (TDEE)

An estimation of how many calories you burn per day when exercise and daily activity are taken into account.

Health2 min read

Medical Disclaimer: This guide provides educational information. It is not medical advice.

Definition

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories your body burns in a 24-hour period. It is calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity multiplier that accounts for your daily movement, exercise, and the energy required to digest food.

Why It Matters

Your TDEE is the most important number to know if you are trying to change your weight. It is often referred to as your "maintenance calories."

  • If you eat exactly your TDEE in calories every day, your weight will stay the same.
  • If you eat less than your TDEE, you will lose weight (a Calorie Deficit).
  • If you eat more than your TDEE, you will gain weight (a Calorie Surplus).

Practical Example

Let's look at the math for someone with a BMR of 1,500 calories:

  • Sedentary (desk job, no exercise): BMR × 1.2 = 1,800 calories/day
  • Lightly Active (exercise 1-3 days/week): BMR × 1.375 = 2,062 calories/day
  • Very Active (heavy exercise 6-7 days/week): BMR × 1.725 = 2,587 calories/day

As you can see, simply adding exercise to your routine drastically changes your total daily caloric needs.

You can calculate your own maintenance calories using our TDEE Calculator.

Frequently Asked Questions

How is TDEE different from BMR?

BMR is what you burn doing nothing. TDEE takes your BMR and multiplies it by an activity multiplier to account for walking, working, and exercising.