TDEE Explained: How Many Calories Do You Actually Need?

Understanding your TDEE is the foundation of any nutrition plan. It tells you how many calories you need to maintain, lose, or gain weight.

What Is TDEE?

Total Daily Energy Expenditure = BMR + Activity + Thermic Effect of Food + NEAT. It's the total calories you burn in a day.

How to Calculate It

Start with a formula (Mifflin-St Jeor is most accurate), then multiply by an activity factor. Most people overestimate their activity level.

Using TDEE for Goals

• **Fat loss**: Eat 300–500 calories below TDEE
• **Maintenance**: Eat at TDEE
• **Muscle gain**: Eat 200–300 calories above TDEE

Adjusting Over Time

Your TDEE changes as your weight, activity, and body composition change. Recalculate every 4–6 weeks or use CalTrax to track trends.

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