What is TDEE and Why Does It Matter?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. This includes your Basal Metabolic Rate (BMR) - the calories needed for basic bodily functions like breathing and circulation - plus the calories burned through physical activity, exercise, and digesting food.

Understanding your TDEE is crucial for weight management because it tells you exactly how many calories you need to maintain your current weight. This calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered the most accurate method for estimating metabolic rate.

How to Use Your TDEE for Weight Loss and Health Goals

• For Weight Loss: Create a caloric deficit by eating 300-500 calories below your TDEE for sustainable, healthy weight loss of 1-2 pounds per week.
• For Weight Maintenance: Eat calories equal to your TDEE to maintain your current weight while ensuring proper nutrition.
• For Weight Gain: Consume 300-500 calories above your TDEE for gradual, healthy weight gain focused on muscle building.
• For Athletes: Use the “Very Active” category and consider additional calories during intense training periods.

Remember: These calculations provide estimates based on population averages. Individual metabolic rates can vary by 10-15%. Monitor your progress and adjust your calorie intake based on real-world results over 2-4 weeks.

TDEE vs BMR: Understanding the Difference

Your BMR (Basal Metabolic Rate) represents the minimum calories needed to keep your body functioning at rest - about 60-75% of your total daily calorie burn. TDEE builds on BMR by adding calories burned through daily activities, exercise, and food digestion.

This is why using TDEE instead of just BMR gives you a much more accurate picture of your actual daily calorie needs for effective weight management and health optimization.