What makes up your TDEE#
Your Total Daily Energy Expenditure has four parts: your basal metabolic rate (60–70% — the energy cost of simply being alive), daily non-exercise movement (15–30%), the thermic effect of digesting food (~10%), and intentional exercise (usually a smaller share than people expect, 5–10%).
Methodology#
BMR is calculated with the Mifflin-St Jeor equation — for men, 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; for women the same with −161 — which the Academy of Nutrition and Dietetics rates as the most accurate predictive formula for healthy adults. TDEE multiplies BMR by an activity factor between 1.2 (sedentary) and 1.9 (extremely active).
The result is an estimate, typically within ±10%. Treat it as a starting point: track your weight for two to three weeks and nudge intake by 100–200 kcal until the trend matches your goal.
What to do with the number#
- Maintain: eat at TDEE. Useful for body recomposition alongside hard training.
- Lose fat: eat 300–500 kcal below. The calorie deficit calculator turns this into a goal date.
- Build muscle: eat 200–350 kcal above with enough protein.