What is TDEE?

Total Daily Energy Expenditure: total calories your body burns daily. Includes BMR (basal metabolic rate — rest calories) + activity (movement, exercise) + digestion. Knowing TDEE is essential for weight management: eat TDEE = maintain, less = lose, more = gain. Mifflin-St Jeor formula is most accurate for general population.

Details

BMR (male) = 10W + 6.25H – 5A + 5

BMR (female) = 10W + 6.25H – 5A – 161

TDEE = BMR × Activity Factor

Factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9

Tips

• Use 500 cal/day deficit for 0.5 kg/week weight loss
• 1000 cal deficit (2 kg/week) is aggressive and unsustainable
• Aim for 80% of TDEE minimum — severe restriction backfires
• Recalculate every 5 kg weight change
• Combine with strength training to preserve muscle

FAQs

Most accurate TDEE?

Real measurement via metabolic cart in lab is most accurate. Mifflin-St Jeor formula is most accurate among prediction equations.

Why does dieting stop working?

Body adapts — reduces BMR, increases hunger hormones. Solution: cycle calories, take diet breaks, strength train to maintain muscle.

BMR vs RMR?

BMR measured in lab fasted + supine. RMR (Resting Metabolic Rate) is real-world equivalent, 10% higher. Calculators typically estimate RMR but call it BMR.