Understanding TDEE: Your Complete Guide

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns throughout the day. Understanding your TDEE is crucial for achieving your fitness goals, whether you're looking to lose weight, gain muscle, or maintain your current weight.

What Makes Up Your TDEE?

Your TDEE consists of several components:

1. Basal Metabolic Rate (BMR)

   • The calories your body burns at rest
   • Typically accounts for 60-70% of your TDEE

2. Non-Exercise Activity Thermogenesis (NEAT)

   • Daily movement like walking, standing, fidgeting
   • Can vary significantly between individuals

3. Exercise Activity

   • Planned physical activity
   • Includes workouts, sports, and intentional exercise

4. Thermic Effect of Food (TEF)

   • Energy used to digest and process food
   • Usually about 10% of your total caloric intake

How to Use Your TDEE

Understanding your TDEE helps you:

• Set appropriate calorie targets
• Make informed dietary choices
• Track progress effectively
• Adjust your plan as needed

Remember that TDEE is not static - it changes based on your activity level, body composition, and other factors.

Tips for Success

1. Start by tracking your current intake
2. Make gradual adjustments
3. Monitor your progress
4. Be consistent with your tracking
5. Adjust as needed based on results

Want to calculate your TDEE? Use our calculator to get started!