Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including these components:
- Basal Metabolic Rate (BMR): Calories burned at rest just to maintain basic bodily functions (breathing, circulation, etc.).
- Thermic Effect of Food (TEF): Calories burned digesting, absorbing, and processing the food you eat.
- Exercise Activity Thermogenesis (EAT): Calories burned during planned exercise sessions.
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned from activities that aren't formal exercise (walking, fidgeting, maintaining posture, daily chores).
How to Use Your TDEE
Your TDEE is a crucial starting point for managing your weight effectively:
- To Maintain Weight: Aim to consume calories roughly equal to your estimated TDEE.
- To Lose Weight: Create a calorie deficit by consuming fewer calories than your TDEE. A common target is a 500-calorie deficit per day for approximately 1 lb (0.45 kg) of weight loss per week.
- To Gain Weight/Muscle: Create a calorie surplus by consuming more calories than your TDEE. A common target is a 250-500 calorie surplus per day.
Important Considerations
This calculator provides an estimate based on standard formulas. Individual results can vary due to factors like genetics, body composition, hormones, and specific metabolic rates. It's best to use this number as a guideline, monitor your progress (weight changes, energy levels), and adjust your calorie intake as needed. Consulting with a healthcare professional or registered dietitian is recommended for personalized advice.