TDEE represents your total daily calorie needs for maintaining current weight.
⚠Safe weight loss: 0.5-1lb/week (300-500 cal deficit). Weight gain: 0.5-1lb/week (250-500 cal surplus).
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including BMR, physical activity, digestion (thermic effect), and adaptive thermogenesis.
BMR Component
60-70% of TDEE. Basic life functions at rest.
Activity Component
15-30% of TDEE. Exercise and daily movement.
Thermic Effect
~10% of TDEE. Calories burned digesting food.
Weight Targets
Deficit for loss, surplus for gain, TDEE for maintenance.
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