TDEE (Total Daily Energy Expenditure)

TDEE consists of three main components: basal metabolic rate or BMR (60-70% of total expenditure), the thermic effect of food or TEF (approximately 10%), and physical activity (20-30%). Physical activity further divides into exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT). For example, a moderately active 70 kg woman might have a TDEE of approximately 2000-2200 kcal per day.

In weight management, TDEE is the single most important number because it determines the energy balance threshold. Eating less than your TDEE creates a calorie deficit and weight decreases. Eating more creates an energy surplus and weight increases. This applies regardless of diet type - whether ketogenic, low-fat, or any other diet.

It's important to understand that TDEE varies significantly from day to day. On an active training day you might burn 2500 kcal, but on a rest day only 1800 kcal. This is why thinking on a weekly level makes more sense than precisely tracking individual days. If the weekly average is at the right level, occasional deviations won't matter.

You can estimate your TDEE by multiplying your BMR by an activity factor: for sedentary workers the factor is 1.2, for moderately active people 1.55, and for very active people 1.725. The most accurate method, however, is to track your food intake and weight changes over 2-3 weeks and calculate your actual expenditure from that. TDEE is directly linked to the concepts of calorie deficit and BMR.

Last updated: March 30, 2026