Understanding Total Daily Energy Expenditure (TDEE)
TDEE represents the cumulative number of calories your body burns in a 24-hour window, factoring in your basal metabolism, digestion, daily movements, and physical exercise.
The Pillars of Daily Caloric Burn
- Basal Metabolic Rate (BMR): Calories burned simply to survive at rest (~60-70%).
- Thermic Effect of Activity (TEA): Calories burned during workouts (~15-30%).
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned walking, typing, standing (~10-15%).
- Thermic Effect of Food (TEF): Energy consumed to digest food (~10%).
Setting Your Daily Calories
Once you calculate your TDEE, modify your caloric intake according to your objectives:
- Fat Loss: Eat 300 to 500 calories below your TDEE (Caloric Deficit).
- Muscle Building: Eat 300 to 500 calories above your TDEE (Caloric Surplus).
- Maintenance: Match your TDEE exactly.