What is TDEE
Total Daily Energy Expenditure (TDEE) is the average amount of calories you burn per day. You can accurately estimate your TDEE with your weight, height, age, and activity level. Your TDEE is how many calories you need to maintain your weight.
•Your BMR accounts for about 60% to 75% of your Total Energy Expenditure (TTE), depending on your lifestyle and activity level. The Total Energy Expenditure is the total number of calories you burn every day.
•The rest of your TTE comes from the physical activities (walking, talking, eating, etc.) and food digestion. Physical activities account for about 20% of your Total Energy Expenditure but can vary a bit depending on how often you exercise for and its intensity.
•Food digestions, or as some say postprandial (after-meal) thermogenesis, uses around 10% of your TTE.
How to Use TDEE to lose Weight
If you want to lose weight, you’ll need to eat fewer calories than your TDEE. Research shows a good calorie target for weight loss is 75% of your TDEE (25% below your TDEE). This is enough to lose weight at an aggressive pace (about 0.45kg to 0.9kg per week) without causing excessive hunger or cravings or disrupting your performance in the gym.
Calculate Total Daily Energy Expenditure (TDEE)
TDEE = BMR x Activity Factor
Determine your activity factor from the table below and multiply this number by the BMR to determine your TDEE.Activity Factor Table
| Amount of Exercise | Activity Description | TDEE/ Maintenance |
| Sedentary | Little or no Exercise/ desk job | TDEE = 1.2 x BMR |
| Lightly Active | Light exercise, sports 1 – 3 days/ week | TDEE = 1.375 x BMR |
| Moderately Active | Moderate Exercise, sports 3 – 5 days/ week | TDEE = 1.55 x BMR |
| Very Active | Heavy Exercise/ sports 6 – 7 days/ week | TDEE = 1.725 x BMR |
| Extremely Active | Very Heavy Exercise/ physical job/ training 2 x/ day | TDEE = 1.9 x BMR |
