What is TDEE and why it's the foundation of any diet
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TDEE is the sum of all calories your body burns in a day. Understanding it is the first step to lose fat, build muscle, or maintain weight intentionally.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It is the foundation of any nutritional strategy: whether you want to lose fat, build muscle, or maintain your weight, you need to know your TDEE.
The 4 components of TDEE
Your daily energy expenditure is made up of four elements. Understanding each one helps you know where you can intervene.
- BMR (60-75 %): calories you burn at complete rest to keep vital functions running.
- NEAT (15-30 %): non-exercise activity (walking, fidgeting, posture). The forgotten lever.
- EAT (5-10 %): programmed physical exercise.
- TEF (8-12 %): diet-induced thermogenesis (digesting, absorbing food).
How to calculate your BMR
Mifflin-St Jeor (1990) is the most accurate formula for the general population. For men: 10·weight(kg) + 6.25·height(cm) − 5·age + 5. For women: same formula minus 161 instead of +5. If you know your body fat percentage, Katch-McArdle is more accurate because it starts from your lean mass.
The activity factor
To go from BMR to TDEE, we multiply by a factor that estimates your total daily activity (NEAT + EAT + TEF):
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Light | 1.375 | Exercise 1-3 days/week |
| Moderate | 1.55 | 3-5 days/week |
| Active | 1.725 | 6-7 days/week |
| Very active | 1.9 | Physical job or double training |
Why your real TDEE can differ by 15 %
Formulas are population estimates. Your real TDEE depends on variables the calculation cannot capture: lean-to-fat mass ratio, mitochondrial efficiency, NEAT genetics (some people move much more without realizing it), dieting history, and ambient temperature.
Where TDEE fits into your plan
- Calculate your TDEE with the calculator.
- Set your goal: cut (−20 %), maintain (0 %) or bulk (+10 %).
- Calculate your macros at those target calories.
- Measure your weight weekly and adjust every 3-4 weeks.
Without a defined TDEE, counting calories is shooting blind: you don't know whether you are eating in a deficit, at maintenance, or in a surplus. And results arrive by chance.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Nutrición y calorías.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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