TDEE

TDEE - Total Daily Energy Expenditure

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.

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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.

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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

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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

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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.

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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

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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.