**TDEE (Total Daily Energy Expenditure)** is the number of calories your body burns each day. It’s calculated using your BMR (Basal Metabolic Rate), activity level, and how much energy your body uses to digest food.

As a gym veteran with over 16 years of experience, a day doesn’t go by where I don’t remind my personal training clients about the importance of understanding their calorie requirements and following a personalized diet and training plan to achieve their fitness objectives.

In this article, you’ll learn what TDEE is and how to calculate it accurately. You’ll also discover how TDEE impacts weight loss and fitness goals. We have a lot to cover, so sit tight and read on.

**Introduction To TDEE**

I won’t lie; fitness jargon can get confusing and complicated quickly.

Understanding and tracking calories, metabolic rate, thermogenesis, and energy expenditure might feel overwhelming, especially for beginners. However, it doesn’t have to be this way. Most of these concepts are interrelated. Once you grasp the basics, you have the key to the others.

**So, what is TDEE?**

TDEE (Total Daily Energy Expenditure) is how much energy (calculated in terms of energy) your body needs each day to carry out the most basic bodily functions, like digestion, plus the amount of physical activity you do each day.

Due to its nature, your TDEE varies daily, depending on the types of tasks you must do that particular day.

Think of TDEE as your body’s daily calorie budget. You consume a particular amount of calories (a unit of energy) and then expend it to carry out different tasks. Remember, lying on the sofa and watching TV is also a ‘task.’

Irrespective of your fitness goal (weight loss or building muscle), you must master TDEE to ensure you’re moving in the right direction.

Here are some of the benefits of understanding TDEE:

**Revamp Your Diet:**Knowing the impact of each food and activity allows you to tweak your calorie intake to meet your goals.**Make Informed Choice:**I have noticed that most of my clients start eating mindfully once they internalize how certain foods can affect their physique.**Follow a Personalized Training Program:**Most people spend countless hours on the treadmill because they are clueless about how many calories they must expend. Your mindset shifts once you know how many calories you need to burn daily.

**What is TDEE?**

No two people will have the same TDEE, as it depends on multiple factors like age, gender, and body composition and is influenced by your fitness objectives.

The uniqueness of TDEE is also why most people never see results following a vanilla training and diet program they might find on the internet. This should bring home the importance of learning about TDEE.

**Components of TDEE**

Nothing works in isolation, and this is the same with TDEE. To understand TDEE, you must learn about how the body uses the calories you consume through food. Here are the four components of TDEE:

**Basal Metabolic Rate (BMR)**

BMR is the amount of energy your body burns while at rest.

Your body is burning energy even when you are sleeping or reading this article. That said, how much energy your body burns while at rest depends on multiple factors, including age, gender, height, and weight.

BMR makes up the biggest chunk of TDEE.

Although our super-convenient TDEE calculator (linked below) factors in your BMR, here is a calculator to help determine your standalone BMR:

Want to learn more about BMR and how it can impact your fitness? **Check out our detailed BMR article here****.**

**Exercise Activity Thermogenesis (EAT)**

This comprises energy burned during structured training programs.

High-intensity interval training (HIIT) burns more calories than low-intensity steady state (LISS) cardio. Picking the right type of workout can help fast-track your progress. Working with a personal trainer to develop a training program can boost your progress.

**Non-Exercise Activity Thermogenesis (NEAT)**

As the name implies, NEAT refers to the calories you burn throughout the day while doing non-exercise-related activities.

NEAT activities include walking the dog, doing chores, mowing the lawn, and even fidgeting. This should come as a reminder that burning calories isn’t just about hitting the gym. Doing small physical tasks throughout the day goes a long way in helping burn calories.

**Pro Tip:** I highly recommend investing in a standing desk if you spend most of your day working on your computer. It is one of the best ways to boost NEAT.

**Thermic Effect of Food (TEF)**

Eating and digesting food also requires energy. TEF is the increase in metabolic rate after eating a meal. It usually represents about 10% of the caloric intake of healthy adults eating a mixed and balanced diet. Furthermore, protein-rich foods have a TEF of 20-30% compared to 5-10% for carbohydrates and 0-3% for fats. (1)

**How is TDEE Calculated?**

As you must have realized by now, TDEE is a reliable way to calculate your daily energy expenditure.

So, many people have come up with different formulas to calculate TDEE. Two of the most popular formulas include:

**Mifflin-St Jeor Equation**

This formula is considered the most accurate method of calculating TDEE. It is also what we use in our TDEE calculator. The Mifflin-St Jeor equation was developed to calculate the number of calories your body burns at rest. However, it was later modified and designed to multiply your BMR by an activity factor to determine TDEE.

**Mifflin = **(10.m + 6.25h – 5.0a) + s

m is mass in kg, h is height in cm, a is age in years, s is +5 for males and -151 for females

It doesn’t end here. The Mifflin-St Jeor for men and women involves:

**Men:**10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5**Women:**10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

**Katch-McArdle Equation**

This formula is favored by bodybuilders and other athletes who are interested in body composition, as it factors in lean body mass. Since lean body mass burns more calories than fat mass, this equation can produce more precise results for folks with a higher muscle mass.

**Katch = **370 + (21.6 * LBM)

**LBM = **lean body mass

Calculating TDEE manually can be a hassle, and the chances of making an incorrect calculation are very high.

You must use a TDEE calculator to get the most precise results.

**TDEE Calculator**

Here is one of the most tested (and reliable) TDEE calculators you can find online:

## My TDEE Stats:

#### Download your PDF Report

calculated

**Note:** You did not enter the body fat percentage. With

body fat percentage our calculator can do more accurate calculation of the TDEE estimate.

### Your Maintenance Calories

calculated

calories per day

calculated

calories per week

Based on your stats, the best estimate for your

maintenance calories is **calculated** calories per day based on

the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the

difference if you were to have selected a different activity level.

Based on your stats, the best estimate for your

maintenance calories is **calculated** calories per day based on

the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided. The

table below shows the difference if you were to have selected a different activity level.

Basal Metabolic Rate | calculated calories per day |

Sedentary | calculated calories per day |

Light Exercise | calculated calories per day |

Moderate Exercise | calculated calories per day |

Heavy Exercise | calculated calories per day |

Athlete | calculated calories per day |

### Ideal Weight: calculated

Your ideal body weight is estimated to be between **calculated** based on the various formulas listed below. These

formulas are based on your height and represent averages so don’t take them *too seriously*,

**especially if you lift weights**.

G.J. Hamwi Formula (1964) | calculated |

B.J. Devine Formula (1974) | calculated |

J.D. Robinson Formula (1983) | calculated |

D.R. Miller Formula (1983) | calculated |

### BMI Score: calculated

Your **BMI** is **calculated**, which means you are classified as **calculated**…

18.5 or less | Underweight |

18.5 – 24.99 | Normal Weight |

25 – 29.99 | Overweight |

30+ | Obese |

### Maximum Muscular Potential

According to Martin Berkhan’s formula your maximum muscular potential is

**calculated** at 5% body fat. Most people have no desire to be 5%

body fat though, so you’d be **calculated** at 10% body fat &

**calculated** at 15% body fat. These numbers are good goals to

aim for if you are bulking up!

### Macronutrients

30P/35F/35C means 30% protein, 35% fats, 35% carbs

These macronutrient values reflect your maintenance

calories of **calculated** calories per day.

(30P/35F/35C)

calculated

protein

calculated

fats

calculated

carbs

(40P/40F/20C)

calculated

protein

calculated

fats

calculated

carbs

(30P/20F/50C)

calculated

protein

calculated

fats

calculated

carbs

These macronutrient values reflect your cutting calories of **calculated** calories per day, which is a 500 calorie

per day deficit from your maintenance of **calculated**

calories per day.

(30P/35F/35C)

calculated

protein

calculated

fats

calculated

carbs

(40P/40F/20C)

calculated

protein

calculated

fats

calculated

carbs

(30P/20F/50C)

calculated

protein

calculated

fats

calculated

carbs

These macronutrient values reflect your bulking calories of **calculated** calories per day, which is +500 calories

per day from your maintenance of **calculated** calories

per day.

(30P/35F/35C)

calculated

protein

calculated

fats

calculated

carbs

(40P/40F/20C)

calculated

protein

calculated

fats

calculated

carbs

(30P/20F/50C)

calculated

protein

calculated

fats

calculated

carbs

**Note:** There are 4 calories per gram of both protein and carbohydrates, and 9 calories

per gram of fats.