TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, combining your BMR with calories burned through physical activity and digestion.
How TDEE Works
TDEE = BMR × Activity Multiplier. Common activity levels:
- Sedentary (desk job, little exercise): BMR × 1.2
- Lightly Active (light exercise 1-3 days/week): BMR × 1.375
- Moderately Active (moderate exercise 3-5 days/week): BMR × 1.55
- Very Active (hard exercise 6-7 days/week): BMR × 1.725
- Extremely Active (athlete or physical job + exercise): BMR × 1.9
Using TDEE for Weight Goals
To lose weight, eat below your TDEE (a deficit of 500 cal/day ≈ 1 lb/week loss). To gain weight, eat above TDEE (a surplus of 250-500 cal/day for lean muscle gain). To maintain weight, eat at your TDEE.
Real-World Example
A woman with a BMR of 1,450 who exercises moderately 4 days/week: TDEE = 1,450 × 1.55 = 2,248 calories/day. To lose 1 lb/week, she would target approximately 1,748 calories/day (500 below TDEE).
Frequently Asked Questions
How accurate is TDEE?
TDEE calculations are estimates with a margin of error of 10-15%. The activity multiplier is the biggest source of error since people tend to overestimate their activity level. Use TDEE as a starting point and adjust based on actual weight changes over 2-3 weeks.
Does TDEE change over time?
Yes. TDEE changes with weight (lighter bodies burn fewer calories), age (metabolism slows), muscle mass (more muscle = higher BMR), and activity level. Recalculate every 10-15 lbs of weight change or every few months.
Should I eat back exercise calories?
It depends on your goals. If using TDEE (which already includes exercise), do not add exercise calories on top. If using BMR only, you would add exercise calories separately. The TDEE method is simpler and less error-prone.