Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food.
TDEE Components
- BMR (60-75%): Calories burned at complete rest for basic functions.
- TEF (10%): Thermic Effect of Food — energy used to digest food.
- NEAT + Exercise (15-30%): Non-Exercise Activity Thermogenesis and structured exercise.
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating BMR:
- Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5
- Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161
Using TDEE for Goals
- Weight Loss: Eat 300-500 calories below TDEE.
- Weight Maintenance: Eat at TDEE.
- Weight Gain: Eat 300-500 calories above TDEE.