What is TDEE? (Total Daily Energy Expenditure)

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including everything from breathing at rest to exercise and daily activities. It's the single most important number for understanding how much to eat.

TDEE vs BMR: what's the difference?

• BMR (Basal Metabolic Rate) is the calories you burn at complete rest — to maintain heartbeat, breathing, temperature regulation, and cellular function. It's roughly 60–70% of TDEE.
• TDEE is BMR multiplied by an activity factor. If your BMR is 1,500 but you exercise daily, your TDEE might be 2,200.

The Mifflin-St Jeor BMR formula

The most accurate formula for estimating BMR in the general population (validated by multiple peer-reviewed studies):

Activity multipliers

How to use TDEE for your goal

• Weight loss: Eat 300–500 calories below TDEE. A 500-calorie daily deficit produces approximately 0.5kg/week of fat loss.
• Maintenance: Eat at TDEE. Your weight should stay stable.
• Muscle gain: Eat 250–400 calories above TDEE (a "lean bulk"). Pair with progressive resistance training.

Accuracy limitations

TDEE calculators have ±10–20% accuracy for individuals. Factors like gut microbiome, sleep quality, stress hormones, and adaptive thermogenesis (metabolism slowing during dieting) are not captured by formulas. Treat your calculated TDEE as a starting point, then adjust by 100–200 calories after 2–3 weeks of tracking actual results.