How To Find Your TDEE

How To Find Your TDEE

TDEE stands for Total Daily Energy Expenditure. It’s the total number of calories your body burns in a day, accounting for everything from basic bodily functions to physical activity. Knowing your TDEE is key if your goal is fat loss, muscle gain, or body recomposition because it helps you figure out how many calories to eat to reach your goals.

Here’s a breakdown:

Components of TDEE

  1. Basal Metabolic Rate (BMR)
    • Calories your body burns at rest to maintain vital functions: breathing, circulation, cell production.
    • Typically 60–70% of TDEE.
  2. Thermic Effect of Food (TEF)
    • Calories burned digesting, absorbing, and metabolizing food.
    • Roughly 10% of calories consumed.
  3. Non-Exercise Activity Thermogenesis (NEAT)
    • Calories burned doing daily activities (walking, fidgeting, chores).
    • Highly variable between people.
  4. Exercise Activity Thermogenesis (EAT)
    • Calories burned during planned exercise (strength training, cardio, sports).

How to Find Your TDEE

Step 1: Estimate Your BMR

Several formulas exist; the Mifflin-St Jeor Equation is widely used and recommended by the NIH:

  • For women:

BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161

  • For men:

BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5

Example: A 25-year-old woman, 65 kg, 165 cm:

BMR=(10×65)+(6.25×165)−(5×25)−161BMR=(10×65)+(6.25×165)−(5×25)−161BMR=650+1031.25−125−161=1395.25 kcal/dayBMR=650+1031.25−125−161=1395.25 kcal/day

Step 2: Multiply by Activity Factor

To estimate TDEE, multiply your BMR by an activity factor:

Activity LevelMultiplierSedentary (little or no exercise)1.2Lightly active (1–3 days/week)1.375Moderately active (3–5 days/week)1.55Very active (6–7 days/week)1.725Extra active (hard daily training or physical job)1.9

Example: Our 25-year-old woman is moderately active:

TDEE=1395.25×1.55≈2163 kcal/dayTDEE=1395.25×1.55≈2163 kcal/day

This is the number of calories she would need to maintain her current weight.

Step 3: Adjust for Goals

  • Fat loss: 10–25% calorie deficit from TDEE.
  • Muscle gain: 5–20% surplus from TDEE.
  • Recomposition: Slight deficit or maintenance with sufficient protein and strength training.

Step 4: Monitor and Adjust

TDEE is an estimate, not a guarantee. Track progress, energy levels, and performance, then tweak calories as needed.

Key Takeaway:eTDEE tells you how many calories your body burns per day. It’s calculated from your BMR and activity level and adjusted for your goals. Knowing it helps you eat the right amount to lose fat, gain muscle, or maintain weight effectively.

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