Total Daily Energy Expenditure (TDEE) is your total calorie burn in 24 hours. It combines BMR + physical activity + thermic effect of food (calories burned digesting).
TDEE = BMR × Activity Multiplier
- Sedentary (desk job): BMR × 1.2
- Lightly active (1–3 workouts/week): BMR × 1.375
- Moderately active (3–5 workouts/week): BMR × 1.55
- Very active (6–7 workouts/week): BMR × 1.725
Using TDEE
Eat below TDEE to lose weight; above TDEE to gain weight. A deficit of 500 cal/day ≈ 1 lb loss/week.
TDEE Is an Estimate, Not a Fixed Number
Activity multiplier formulas give a starting estimate, but actual TDEE varies with muscle mass, genetics, NEAT (non-exercise activity thermogenesis — fidgeting, posture, daily movement), and even sleep quality. Most people should treat their calculated TDEE as a starting point, then adjust up or down based on 2–3 weeks of real-world weight tracking.
Diet Breaks and Metabolic Adaptation
Extended calorie deficits can gradually lower TDEE as the body adapts (reduced NEAT, slightly lower BMR). Periodic "diet breaks" at maintenance calories for 1–2 weeks are sometimes used to counteract this adaptation during long fat-loss phases.