TDEE Explained: What It Is and How to Calculate It
TDEE (total daily energy expenditure) is how many calories you burn per day. Learn its 4 parts, how to calculate it and how to use it for weight goals.
By Ayoub Farid · · 2 min read
TDEE stands for total daily energy expenditure: the total number of calories your body burns in a day. It's the number you compare your intake against to lose, maintain or gain weight.
The four parts of TDEE
| Component | Share of TDEE (typical) | What it is |
|---|---|---|
| BMR | ~60–70% | Energy to keep you alive at rest |
| NEAT | ~15–30% | Daily movement: walking, standing, chores, fidgeting |
| TEF | ~10% | Energy used to digest food (higher for protein) |
| Exercise | ~5–15% | Planned workouts |
NEAT varies the most between people and is often underestimated. A desk worker who walks 3,000 steps and a nurse who walks 15,000 can have TDEEs several hundred calories apart.
How to calculate TDEE
- Calculate BMR (see BMR explained).
- Multiply by an activity factor:
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extremely active | 1.9 |
Example: BMR 1,500 kcal × 1.375 = TDEE ≈ 2,060 kcal.
How to use your TDEE
| Goal | Daily calories |
|---|---|
| Lose weight | TDEE − 300 to 500 |
| Maintain | ≈ TDEE |
| Build muscle | TDEE + 200 to 300 |
See maintenance calories and calorie deficit.
Find your real TDEE from your data
Formulas are estimates. Your real TDEE shows up in your tracking:
- Log calories consistently for 2–4 weeks.
- Track your average weight each week.
- If your weight is stable, your average intake ≈ your TDEE.
- If you lost about 0.5 kg per week, your TDEE is roughly your average intake + 550 kcal.
Why TDEE changes
- You weigh less, so you burn a bit less.
- Movement often drops unconsciously when dieting.
- More muscle and activity raise it.
Recalculate every 4–5 kg of weight change.
Track it
Nutora estimates your TDEE from your profile and sets your plan; logging meals by photo and your weight over time shows whether the estimate fits you. See how many calories should I eat.
Frequently asked questions
What is a good TDEE?
There's no good or bad TDEE; it depends on size, age, sex and activity. Many adults fall between 1,700 and 3,000 kcal.
Is TDEE the same as maintenance calories?
Yes, roughly: eating at your TDEE maintains your weight.
How accurate are TDEE calculators?
They can be off by 10% or more; use your weight trend to fine-tune.
How can I increase my TDEE?
Walk more, strength train and stay generally active.
Track it with a photo
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