What is TDEE and The Best Ways to Manage It

What is TDEE

What is TDEE?

Many people beginning their initial foray into the world of health, diet, and fitness misguidedly assume that their fitness goals revolve around the concept of Basal Metabolic Rate (BMR).

What is TDEE

In layman’s terms, a person's Basal Metabolic Rate is a rough estimate of the number of calories a person would burn if they were doing nothing but resting for the full 24 hours in a day. Make no mistake, BMR is measured by a person simply living and breathing and involves the absolute bare minimum degree of energy required to keep a person alive and with a beating heart.

Clearly, a person’s diet and fitness goals cannot be precisely and accurately gauged when based on their personal BMR. Only in the rarest of instances would a person be completely inactive to the point where their caloric burn resulted merely from breathing in an at-rest position.


Using the BMR concept in gauging fitness and health endeavors is completely erroneous due to its exclusion of important caloric measurements pertaining to work, exercise, play, and even the digestion of food and beverages. That being said, BMR is of imperative value in determining the all-important numbers for your TDEE, also known as your total daily energy expenditure or calorie maintenance level.

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Your total daily energy expenditure (TDEE) is simply the degree of energy in the calories you burn each and every day through your specific activity levels, whether they be at a sedentary, minimally active, moderately active, or highly active level. The most precise TDEE calculations are made by factoring in your Basal Metabolic Rate (calories burned at rest), along with your specific activity level (sedentary, minimal, moderate, or high activity).

Inclusive of all the energy involved with basic daily movements such as sleeping, eating, exercising, and working, TDEE is a precise calculation that enables people to set up their specific fitness goals (fat loss, bulking, adding lean muscle mass, or cutting) and assists them in meeting those goals in a point by point, fool-proof and highly systematized way.

Whether you are endeavoring to bulk up or create significant losses in fat, TDEE calculations will let you know if you need to add additional calories to create bulk and gains or if you need to lower your calories in order to burn fat.

Implementing a TDEE-oriented system into your lifestyle makes fitness easy. Removing much of the guesswork and tedious estimations involved with goal-setting, TDEE numbers can be used by fitness enthusiasts to trigger near-instantaneous fat loss or rapidly create the kind of gains that may have previously been highly elusive.

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Bottom line takeaway points: Energy expended through physical activity, whether it be work, eating, exercising, or resting results in additional burned calories. Combining your BMR (calories burned doing absolutely nothing but breathing) with calories, you burn through your specific level of activity, enables you to obtain your TDEE.

How Do I Get Started?


1. Calculate your Basal Metabolic Rate: 


2. Use your Basal Metabolic Rate to Calculate your TDEE


How Do I Lose Weight?

Lose Weight before and after

​1. Determine your specific TDEE

2. If you remain at your TDEE maintenance calories, you will maintain your current weight

3. If you want to lose weight safely, general recommendations state that a deficit of 500 calories from TDEE will result in sustainable, healthy weight loss

4. Any weight loss you experience will occur as a result of having a caloric deficit

 How Do I Gain Weight?

1. Determine your specific TDEE

2. If you remain at your TDEE maintenance calories, you will maintain your current weight

3. If you want to gain weight safely, general recommendations state that an increase of 500 to 700 calories on top of TDEE will result in sustainable, healthy weight gain

4. Any weight gain you experience will occur as a result of having a caloric increase

 Additional Recommended Basal Metabolic Rate Calculator (precision results)


Note: the above calculator will require the following information:

Total height in inches
Total weight in pounds
Your goal weight in pounds
Your body fat percentage (obtained by the calculator shown below)

Recommended body fat calculator (to obtain a highly precise BMR)


Note: the above calculator will require precise measurements for the following:

Neck measurement in inches
Waist measurement in inches
Hip measurement in inches

While the body fat calculator may seem like a bit of a hassle, take into consideration the fact that obtaining a precise BMR number will result in a highly accurate TDEE which will best assist you in rapidly reaching your fitness, weight, and overall health goals

Tips on Managing TDEE

Managing TDEE
The loss of lean muscle equates to a reduced ability to burn fat
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    Anything more than a 500-calorie deficit will likely result in the loss of lean muscle 
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    The loss of lean muscle equates to a reduced ability to burn fat

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    ​There are 3500 calories in every pound of fat; a 500-calorie daily deficit will result in a pound of fat loss per week
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    ​Be mindful of the fact that as your weight increases or decreases, your BMR and TDEE will inevitably change
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    ​Changing BMR and TDEE numbers mean that your deficit calculations should be periodically recalculated
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    ​Eating unhealthy foods while on a caloric deficit will produce weight loss results; however, your body will not be in an optimal state of health
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    ​Endeavor to fill your diet with plenty of fresh produce, lean meat and other protein sources, nuts, seeds, and dairy
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    Eating clean, healthy food results in an overall sense of well-being and health
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    ​Ignore fad diets, bogus research claiming overnight weight loss and similar propaganda
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    Focus primarily on your TDEE, which is scientifically proven to be the healthiest and most sustainable method to achieve fitness goals and increase physical health

​To get started on comprehensively transforming your body from the inside out, use our highly informative guide to jumpstart your way to achieving the maximized fitness goals you’ve always dreamed of!

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