Understanding Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure represents the full sum of calories you burn every day. TDEE is determined by combining your Basal Metabolic Rate (BMR)—the calories required to sustain basic life functions at rest—with your daily physical movement and exercise.
The Mifflin-St Jeor BMR Equation
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + s
Calorie Goals for Body Composition
- Weight Maintenance: Consume 100% of your TDEE calories daily.
- Moderate Fat Loss: Eat at a 15–20% calorie deficit (~500 calories below TDEE) to lose ~1 lb per week safely.
- Lean Muscle Gain: Consume a 5–10% calorie surplus (~250–500 calories above TDEE) combined with resistance training.
