Understanding Your TDEE (Total Daily Energy Expenditure)

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first finding your Basal Metabolic Rate (BMR), and then multiplying that value by an activity multiplier. It is the single most important number to know when designing a nutrition plan.

TDEE vs. BMR: What's the Difference?

It's easy to get these two terms confused, but the distinction is simple:

• Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform its most basic, life-sustaining functions if you were at complete rest for 24 hours. For a dedicated calculation, visit our BMR Calculator.
• Total Daily Energy Expenditure (TDEE): This is your BMR *plus* all the additional calories you burn from daily activities, from walking to the office to intense exercise.

How to Use Your TDEE for Your Fitness Goals

Your TDEE is your **maintenance** number. To maintain your current weight, you should eat approximately your TDEE in calories each day.

• For Weight Loss: To lose weight, you must create a calorie deficit by consistently eating *fewer* calories than your TDEE. A deficit of 250-500 calories per day is a sustainable and effective starting point.
• For Weight/Muscle Gain: To gain weight, you must create a calorie surplus by consistently eating *more* calories than your TDEE. A surplus of 250-500 calories is generally recommended for lean muscle gain with minimal fat gain.

Once you know your daily calorie target, the next step is to break those calories down into protein, carbohydrates, and fat. For a personalized plan, use our Macro Calculator.

To get an idea of how much a specific workout contributes to your TDEE, you can use our Calories Burned Calculator to estimate expenditure for hundreds of different activities.