TDEE
TDEE
Definition
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in 24 hours, accounting for all your activities: rest, sport, digestion, daily movement.
It's the most important number in your nutrition: knowing your TDEE precisely lets you calibrate your bulk, cut, or maintenance.
💡 TDEE differs from BMR (basal metabolic rate). BMR only measures energy at rest.
The 4 components of TDEE
| Component | % of TDEE | Description |
|---|---|---|
| BMR | 60-75% | Basal metabolic rate at rest |
| NEAT | 15-30% | Non-exercise activities |
| TEF | 8-12% | Thermic effect of food |
| EAT | 5-15% | Structured exercise activity |
1. BMR (Basal Metabolic Rate)
Minimum energy to maintain vital functions. Largest TDEE share.
2. NEAT (Non-Exercise Activity Thermogenesis)
Walking, stairs, fidgeting, posture. NEAT can triple between a sedentary and active day.
3. TEF (Thermic Effect of Food)
Calories burned to digest. Protein: 20-30%, carbs: 5-10%, fats: 0-3%.
4. EAT (Exercise Activity Thermogenesis)
Calories burned during sessions. Often overestimated.
How to calculate your TDEE
Step 1: Calculate BMR (Mifflin-St Jeor)
- Men: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
- Women: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Step 2: Multiply by your activity coefficient
| Activity level | Coefficient |
|---|---|
| Sedentary | × 1.2 |
| Lightly active (1-3x/week) | × 1.375 |
| Moderately active (3-5x/week) | × 1.55 |
| Very active (6-7x/week) | × 1.725 |
| Extremely active | × 1.9 |
Example: Man, 30, 80 kg, 180 cm, training 4x/week
- BMR = (10×80) + (6.25×180) - (5×30) + 5 = 1780 kcal
- TDEE = 1780 × 1.55 = 2759 kcal/day
From TDEE to nutrition strategy
| Goal | Target calories | Evolution |
|---|---|---|
| Maintenance | TDEE | Stable weight |
| Moderate cut | TDEE × 0.80 | -0.5 to -0.8 kg/week |
| Aggressive cut | TDEE × 0.70 | -0.8 to -1.2 kg/week |
| Lean bulk | TDEE × 1.10 | +0.2 to +0.4 kg/week |
| Classic bulk | TDEE × 1.15-1.20 | +0.4 to +0.6 kg/week |
TDEE is not fixed
⚠️ Your TDEE evolves with several factors:
- Body weight: -1 kg = -20 to -30 kcal of TDEE
- Metabolic adaptation: in prolonged cuts, drops 5-15%
- Subconscious NEAT: your body reduces movement in deficit
- Stress / sleep: indirect hormonal impact
💡 Recalculate your TDEE every 4-6 weeks.
Optimizing your TDEE
- ✅ Build muscle mass: +13 kcal/kg/day
- ✅ Increase your NEAT: target 8000-12000 steps/day
- ✅ High protein intake: major thermic effect
- ✅ Regular training: "afterburn" effect
- ✅ Quality sleep: thyroid impact
Key takeaways
TDEE is the cornerstone of any serious nutrition. Calculate it with Mifflin-St Jeor, verify it over 2-3 weeks of tracking, adjust based on results. Not knowing your TDEE means navigating nutrition blindfolded.
Related terms
TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.
Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.
Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.
Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.
The app for fitness coachespoweredbyClaude
Manage your clients, payments, and programs from one single platform. Spend less time managing and more time coaching.