What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day, based on the following factors:

• Basal Metabolic Rate (BMR)

  • The energy you use while at rest in order to maintain basic bodily functions. Based on your age, gender, height, and weight.

• Activity level

  • This includes deliberate exercise (Exercise Activity Thermogenesis) and other daily activities that burn energy (Non-Exercise Activity Thermogenesis). The more active your lifestyle, the higher your TDEE.

• Thermic effect of food

  • The amount of energy it takes for your body to digest and process food, which varies based on what you’re eating. For example, protein takes more energy to digest than dietary fat.

Here’s a breakdown of TDEE. Please note the exact percentages will vary by person and that your TDEE varies day by day.

How is TDEE calculated?

TDEE is measured by multiplying your Basal Metabolic Rate (BMR) by your activity level. 

Your BMR is calculated using one of the following formulas: Katch-McArdle (the only one that factors in lean body mass), Mifflin-St. Jeor, or Harris-Benedict.

Why TDEE matters with weight.

Knowing how many calories you burn a day can help you estimate how much you should be eating in order to maintain, lose, or gain weight. 

Keep in mind that weight loss goes beyond calorie restriction. Healthy and sustainable weight loss requires a comprehensive approach that prioritizes exercise, nutrition, hydration, and sleep. 

Can you increase your TDEE?

Yes, you can increase your TDEE through lifestyle changes that are part of a comprehensive weight loss plan.

• Exercise

  • Regular physical activity, including small movements throughout your day, can increase your TDEE. Strength training also helps build muscle mass, which contributes to a higher BMR.

• Nutrition and mindful eating

  • Make what you eat count—whole grains, fruits, vegetables, and nuts and seeds are all nutrient-rich. Eating lean proteins can also increase the thermic effect of, as they take more calories to process. It’s also important to understand your Eating Patterns and manage food cravings. 

TDEE vs. BMI

While knowing TDEE can help those who want to gain or lose weight, TDEE does not measure if you’re in a healthy weight range. Body Mass Index (BMI), however, does. For more information, see here.