TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a complete 24-hour period, including all activities from sleeping to exercising.

• •BMR (60-75%): Calories burned for basic bodily functions at rest
• •TEF (8-10%): Thermic Effect of Food - energy used to digest food
• •NEAT (15-25%): Non-Exercise Activity Thermogenesis - daily activities
• •EAT (5-15%): Exercise Activity Thermogenesis - planned exercise

Many people confuse BMR (Basal Metabolic Rate) with TDEE. Here's the key difference:

• •BMR: Calories needed if you stayed in bed all day doing nothing
• •TDEE: BMR plus all daily activities and exercise
• •BMR is always lower than TDEE unless you're completely sedentary
• •TDEE varies daily based on your activity level

Understanding this difference is crucial for setting accurate calorie goals for weight management.

Choosing the right activity level is critical for accurate TDEE calculation. Be honest about your actual activity:

• •Sedentary (1.2): Desk job, no formal exercise, minimal walking
• •Lightly Active (1.375): Desk job + light exercise 1-3 times per week
• •Moderately Active (1.55): Moderate exercise 3-5 times per week
• •Very Active (1.725): Hard exercise 6-7 days per week
• •Extremely Active (1.9): Very hard exercise + physical job or 2x/day training

Your TDEE serves as the foundation for various health and fitness goals:

• •Weight Loss: Eat 300-500 calories below your TDEE per day
• •Weight Maintenance: Eat approximately your TDEE amount
• •Weight Gain: Eat 300-500 calories above your TDEE per day
• •Body Recomposition: Eat at or slightly below TDEE with strength training

Avoid these frequent errors when using your TDEE:

• •Overestimating activity level - choose conservatively
• •Forgetting that TDEE includes total daily activity, not just exercise
• •Using TDEE as an exact number rather than a starting point
• •Not adjusting TDEE as weight, age, or activity levels change
• •Ignoring day-to-day variations in actual energy expenditure

While TDEE calculators are helpful tools, professional guidance may be needed in certain situations:

• •If you have metabolic disorders or thyroid conditions
• •When recovering from eating disorders or extreme dieting
• •For athletes with specific performance goals
• •If you're not seeing expected results after 4-6 weeks
• •When planning significant weight changes (>20% of body weight)