Your Total Daily Energy Expenditure or “TDEE” is the total amount of calories you burn every single day. Your TDEE consists of 4 components including your BMR (basal metabolic rate), NEAT (non exercise adaptive thermogenesis), EA (exercise activity) and TEF (thermic effect of food). Your BMR is the amount of calories you burn at rest. This is also the amount of calories your body needs to function and sustain itself.


In summary, your TDEE is the total amount of calories you burn every day, which includes sleeping, working, exercising, and even eating. Your TDEE is your maintenance calories. This is the amount of calories that is required per day to keep you at your current weight.

Now that you know your TDEE you’re off to a good start, but knowing your TDEE is just the beginning. In order to gain lean muscle mass or lose body fat you need a proper macronutrient or “macro” split. This split is how you divide your calories into the amount of carbs, fat, and protein you should be eating daily.

* To approximate your TDEE we use the Mifflin-St. Jeor equation.