How to Calculate Your TDEE (And Why It Matters)
TDEE — Total Daily Energy Expenditure — is the total number of calories you burn in a day. It's the foundation of any nutrition plan: eat below it to lose fat, above it to gain muscle. Knowing yours removes the guesswork.
What makes up your TDEE
- BMR — calories burned at rest (the largest part)
- Activity — exercise and daily movement
- NEAT — non-exercise activity (fidgeting, walking)
- TEF — energy used digesting food
How to estimate it
Use an online TDEE calculator (based on your age, weight, height and activity level) for a starting estimate. But treat it as a hypothesis — your real TDEE is revealed by tracking your intake and weight over a few weeks.
See Your Progress Clearly
Log weight, measurements and PRs, then watch your progress come alive with visual analytics — free on your phone.
Use it to set your calories
Once you know your TDEE, subtract 15-25% for fat loss or add ~10% for muscle gain. Then track and adjust based on real-world results — the scale and mirror tell you if your estimate was accurate.
The takeaway
Estimate your TDEE with a calculator, then refine it by tracking intake and weight. It's the anchor for setting calories — whether your goal is losing fat or building muscle.
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See Your Progress Clearly
Log weight, measurements and PRs, then watch your progress come alive with visual analytics — free on your phone.
