TDEE, or Total Daily Energy Expenditure, is the total number of calories that your body burns throughout the day. Various factors affect this number including your BMR, food-induced thermogenesis and physical activity levels.
If you want to lose weight or gain muscle, you need to know how many calories your body needs each day. Using a TDEE calculator can help you figure out how many calories you should be eating to achieve your goal.
TDEE is your calorie maintenance level
The TDEE is your total daily energy expenditure, or the amount of calories you need to maintain your current weight. This number is based on your age, gender, height, weight, and activity level.
Your TDEE is determined by your BMR, non-exercise activity thermogenesis (NEAT), thermic effect of food (TEF), and exercise activity thermogenesis (EAT). It is a great starting point for your diet, but it should never be used as your sole calorie goal.
Ideally, you will aim to hit your TDEE every day and slowly decrease your calories or add them as you reach your goals. This allows your body to adjust to the new intake without going into starvation mode or slowing progress.
TDEE is your calorie target
TDEE is a simple, accurate number that you can use to figure out the number of calories you should be eating to lose weight, build muscle, or achieve a specific body composition goal. It is a powerful tool that will help you make better food choices, track your progress, and reach your goals.
Your TDEE is calculated based on two factors: non-exercise activity thermogenesis (NEAT) and daily physical activity. NEAT accounts for a large portion of your total energy expenditure since it involves a variety of movement, including the daily activities you perform.
Exercise activity thermogenesis (EAT) is a small component of your TDEE that accounts for the amount of calories you burn during a workout. EAT typically accounts for 5% to 10% of your daily energy expenditure.
For example, if your TDEE is 2,000 calories and you want to lose weight, subtract 250 from that. If you maintain this deficit, you should see about one pound of weight loss each week.
TDEE is your calorie range
TDEE, or total daily energy expenditure, is the total amount of calories you burn throughout your day. It includes the calories burned for normal activity, as well as for exercise.
This number fluctuates a lot from person to person because it depends on many factors. These include the thermic effect of food, activity energy expenditure (AEE), and non-exercise activity thermogenesis (NEAT).
The thermic effect of food is the calorie your body burns as it processes and stores the food you eat. It typically accounts for anywhere from 10% to 15% of a person’s TDEE.
AEE is the calories you burn during movement, such as walking, running, lifting weights, and boxing. It can vary a ton, depending on a person’s level of exercise.
Non-exercise activity thermogenesis (NEAT) is the calorie you burn throughout your day, such as cleaning your home, cooking your meals, going to work, or taking care of your children. It can range from a few hundred calories to upwards of 1,200, depending on your physical activity.
TDEE is your calorie goal
If you are looking to build muscle or lose fat, your calorie goal is to eat fewer calories than your TDEE. Then, your body will burn off those extra calories and eventually begin to draw from your stored fat.
TDEE is the total energy expenditure your body expends each day. It is calculated using your BMR and your activity level.
Your TDEE is made up of three different components: Non-resting energy expenditure (NEAT), thermic effect of food, and exercise activity thermogenesis.
NEAT is the energy your body burns when you move from room to room, take the stairs to work, or do other non-structured daily activities. TEF is the energy your body uses to digest foods and break them down into nutrients.
Your TDEE is the number of calories your body needs to maintain its current weight and activity level. It is also a useful starting point to calculate calorie intakes for specific goals.