TDEE

TDEE (Total Daily Energy Expenditure) is an estimate of the total number of calories your body burns in a day. It consists of four main components:

• Basal Metabolic Rate (BMR) — the energy your body uses at rest to support vital functions like breathing, circulation, and brain activity;
• Physical Activity — all energy spent on movement, from structured exercise to daily activities like walking or cleaning;
• Thermic Effect of Food (TEF) — the energy required to digest, absorb, and process nutrients;
• Non-Exercise Activity Thermogenesis (NEAT) — low-intensity movements not classified as exercise, such as fidgeting or standing.

To lose weight, you need a calorie deficit—consuming fewer calories than your TDEE. To build muscle, a calorie surplus is typically required. Aligning your calorie intake with your TDEE helps you stay on track with your fitness goals.