TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and your activity level.

How TDEE is Calculated

First, your BMR is estimated using the Mifflin-St Jeor equation:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Then BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).

Using TDEE for Weight Goals

  • Maintain: eat at TDEE
  • Lose weight: eat 500 calories below TDEE for ~0.5 kg/week loss
  • Gain muscle: eat 200–300 calories above TDEE