Total Daily Energy Expenditure – find your exact maintenance calories
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It encompasses everything you do: sleeping, digesting food, working at a desk, and exercising. Knowing your TDEE is the single most important metric for any diet plan.
To calculate TDEE, we first find your BMR (Basal Metabolic Rate), which is the calories you burn just staying alive. Then, we apply an Activity Multiplier based on how active your lifestyle is.
Calculated BMR: 1,600 calories/day
Activity Level: Exercise 1-3 times a week (Multiplier 1.375)
TDEE = 1,600 × 1.375 = 2,200 calories/day
Conclusion: To maintain their current weight, this person needs to eat 2,200 calories per day.
For sustainable weight loss, you need to eat in a calorie deficit. A general rule is to subtract 300 to 500 calories from your TDEE daily. A deficit of 500 calories/day results in roughly 0.5 kg (1 lb) of fat loss per week. If your TDEE is 2,500, aim to eat 2,000 calories daily.
To build muscle, you need a calorie surplus combined with resistance training. Add 250 to 500 calories to your TDEE. This is known as a "lean bulk," preventing excessive fat gain while providing enough energy for muscle synthesis. Also ensure you are eating adequate protein.
TDEE is dynamic! If you lose 5 kg, your body requires less energy to move, so your BMR and TDEE drop. If you start a new office job (more sitting), your activity multiplier drops. You should recalculate your TDEE every time your weight changes by 5% or your daily routine changes significantly.