What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for everything from basic biological functions to exercise and daily activities. It is the most important number in any body composition plan.
TDEE vs BMR
Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest. Your TDEE multiplies your BMR by an activity factor. Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for most people.
Using TDEE for Your Goals
- Weight Loss: Create a 500-calorie daily deficit (eat TDEE minus 500). This creates approximately 1 pound of fat loss per week.
- Muscle Gain: Eat in a 200-300 calorie surplus above TDEE to minimize fat gain while building muscle.
- Maintenance: Eat at your TDEE. Your weight should stay stable over time.