Understanding TDEE

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns each day. It combines your basal metabolic rate (BMR) with calories burned through physical activity, exercise, and food digestion.

Components of TDEE

Basal Metabolic Rate (BMR)

BMR accounts for 60-70% of your TDEE. These are the calories your body burns maintaining basic life functions like breathing, circulation, and cell production.

Physical Activity

Daily movement and planned exercise can account for 20-30% of TDEE. This varies greatly based on your activity level and exercise intensity.

Thermic Effect of Food (TEF)

Digesting and processing food burns calories, typically accounting for 10% of TDEE. Protein has the highest thermic effect among macronutrients.

Activity Levels Explained

• Sedentary: Office job, minimal exercise
• Light Exercise: Light activity 1-3 times weekly
• Moderate Exercise: Moderate activity 3-5 times weekly
• Heavy Exercise: Hard exercise 6-7 times weekly
• Athlete: Multiple training sessions daily

Using TDEE for Your Goals

• Weight Loss: Eat 20-25% below TDEE
• Maintenance: Eat at TDEE
• Muscle Gain: Eat 10-15% above TDEE
• Athletic Performance: Adjust based on training phase

Factors Affecting TDEE

• Age (metabolism typically decreases with age)
• Muscle mass (more muscle = higher TDEE)
• Sleep quality and quantity
• Stress levels and hormones
• Climate and temperature
• Medical conditions