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.