Metabolic Science
What Is TDEE? Explained Simply
The master metric for sustainable weight management.
Total Daily Energy Expenditure is the total number of calories you burn in a single day.
The master metric for sustainable weight management.
Total Daily Energy Expenditure is the total number of calories you burn in a single day.
TDEE = BMR + NEAT + EAT + TEF
• BMR: Breathing, circulation, cell repair
• NEAT: Walking, fidgeting, typing, household chores
• EAT: Gym workouts, running, cycling
• TEF: The calories burned digesting food
Protein has the highest thermic effect (20–30% of its calories are burned during digestion).
If your TDEE is 2,200 calories:
• Eat 2,200 to stay the exact same weight.
• Eat 1,700 for ~1 lb fat loss per week.
• Eat 2,500 to support muscle hypertrophy.
Consistency over weeks matters far more than daily perfection.
Select your activity level and find your exact daily maintenance calories in under 30 seconds.
Educational tool only. Does not replace individualized clinical diagnosis.