TDEE Explained: Your Total Daily Energy Expenditure

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, and it is the single most important number for managing your weight.

The Components of TDEE

Your TDEE is made up of three components:

1. BMR (Basal Metabolic Rate): Calories burned at complete rest — breathing, heart beating, cells repairing. This is 60-75% of your TDEE.
2. TEF (Thermic Effect of Food): Energy used to digest food. About 10% of your intake. Protein has the highest thermic effect.
3. Activity: Exercise, walking, fidgeting, standing. This is the most variable component.

How TDEE Relates to Weight Change

The principle is simple: - Eat less than TDEE → lose weight (calorie deficit) - Eat equal to TDEE → maintain weight - Eat more than TDEE → gain weight (calorie surplus)

A deficit of 500 calories per day roughly equals 0.5 kg of fat loss per week.

How to Find Your TDEE

Step 1: Calculate your BMR Use the Mifflin-St Jeor equation: - Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 - Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Step 2: Multiply by activity factor - Sedentary (desk job): BMR × 1.2 - Light activity: BMR × 1.375 - Moderate activity: BMR × 1.55 - Active: BMR × 1.725 - Very active: BMR × 1.9

Step 3: Adjust for your goal - Weight loss: TDEE − 500 - Maintenance: TDEE - Weight gain: TDEE + 300

A Real Example

Rohan, 28 years old, 75 kg, 175 cm, moderately active: - BMR = 10(75) + 6.25(175) − 5(28) + 5 = 1708 calories - TDEE = 1708 × 1.55 = 2647 calories - For fat loss: 2647 − 500 = 2147 calories/day

Important Notes

1. TDEE is an estimate, not an exact number. Start with the calculated value and adjust based on actual results over 2-3 weeks.
2. If you are losing weight too fast (more than 1 kg/week), eat a bit more. If not losing, reduce by another 100-200 calories.
3. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.

Calculate your TDEE with our TDEE calculator and track your intake with our food diary.