What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It encompasses four components: Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT). Together, these determine your daily caloric needs.
Knowing your TDEE is the foundation of any diet or body composition goal. If you eat at your TDEE, your weight stays constant. Eat below it to lose fat; eat above it to gain muscle mass.
TDEE Formula (Mifflin-St Jeor)
BMR (Male) = 10 × weight_kg + 6.25 × height_cm − 5 × age + 5
BMR (Female) = 10 × weight_kg + 6.25 × height_cm − 5 × age − 161
TDEE = BMR × Activity Multiplier
Activity Multipliers:
Sedentary = 1.2
Lightly Active = 1.375
Moderately Active = 1.55
Very Active = 1.725
Extra Active = 1.9
Calorie Targets by Goal
| Goal | Daily Calories | Expected Rate |
|---|---|---|
| Aggressive fat loss | TDEE − 1,000 | ~2 lbs/week |
| Moderate fat loss | TDEE − 500 | ~1 lb/week |
| Mild fat loss | TDEE − 250 | ~0.5 lbs/week |
| Maintenance | TDEE | No change |
| Lean bulk | TDEE + 250 | ~0.5 lbs/week |
| Bulk | TDEE + 500 | ~1 lb/week |