What is TDEE?
A beginner's guide to understanding Total Daily Energy Expenditure and why it matters for fat loss.
TDEE stands for Total Daily Energy Expenditure—the total number of calories your body burns in a day.
If you understand TDEE, you understand fat loss. It's that simple.
Why TDEE Matters
Fat loss comes down to energy balance:
Eat less than your TDEE
→ you lose fat
Eat more than your TDEE
→ you gain weight
Eat at your TDEE
→ you maintain
TDEE is your starting point. Everything else builds from here.
What Makes Up TDEE?
Your TDEE is made up of four components:
😴 1. BMR (Basal Metabolic Rate)
The calories your body burns at rest just to keep you alive—breathing, circulation, cell production.
BMR typically accounts for 60-70% of your TDEE.
🚶 2. NEAT (Non-Exercise Activity Thermogenesis)
The calories you burn through daily movement that isn't deliberate exercise:
- Walking
- Fidgeting
- Standing
- Household chores
Why NEAT Matters:
NEAT can vary widely between people. An office worker and a construction worker might have very different NEAT levels.
🏋️ 3. EAT (Exercise Activity Thermogenesis)
Calories burned during deliberate, structured exercise:
Running
Lifting weights
Sports
Cycling
🔥 4. TEF (Thermic Effect of Food)
The energy required to digest, absorb, and process nutrients. Typically around 10% of total intake.
This is why protein has a slight metabolic advantage—it takes more energy to digest than carbs or fats.
TDEE Component Breakdown
How to Use This
Calculate your TDEE
Use our TDEE Calculator as a starting point
Track your intake
Monitor what you eat for a week to see where you're starting
Adjust based on your goal
Fat loss, maintenance, or muscle gain
Monitor and iterate
Track results over time and adjust as needed
Important to Remember
"TDEE is an estimate, not a prescription. Use it as a starting point, then adjust based on real-world results."
Calculators use population averages. Your actual TDEE might be higher or lower. Track your weight and energy levels for 2-3 weeks, then adjust accordingly.
Ready to Calculate Yours?
Use our TDEE calculator to find your personalized starting point for fat loss, maintenance, or muscle gain.
Try the TDEE Calculator