Total Daily Energy Expenditure (TDEE)
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn daily, including exercise and activity.
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.
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Achieve your fitness goals with our free health calculators. Calculate your BMI, BMR, daily caloric needs (TDEE), and macro splits accurately.
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Calorie Deficit
A calorie deficit occurs when you eat fewer calories than your body burns, which forces it to use stored fat for energy.