Definition
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day including activity, exercise, NEAT, and BMR/RMR.
Explanation
- TDEE provides an estimated calorie target for weight maintenance by accounting for all the variables that raise your metabolic rate.
- It is calculated by adding your basal metabolic rate or resting metabolic rate to the average calories burned through daily movement and workouts.
- Use TDEE to determine a moderate caloric deficit for fat loss or surplus for muscle gain based on fitness objectives.
- TDEE calculators provide a starting point but individuals vary. Adjust targets based on weight changes and energy levels.
Examples
- Small female with a 1300 calorie RMR plus 300 calories burned through daily activity and workouts = 1600 TDEE.
- Large male with a 1900 RMR plus 500 calories burned through his daily routine and exercise = 2400 TDEE.
Related Terms
- BMR, RMR, maintenance calories, activity multipliers, metabolic rate
Common Questions
- How often should I recalculate my TDEE? Monthly or whenever weight loss stalls or unintended gain occurs.
- Does more activity mean I can eat much more? A 200-300 calorie surplus maximizes muscle growth – excessive calories still convert to fat.
Do Not Confuse With
- BMR – Only the resting metabolic rate without activity expenditure included.
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