What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including basal metabolism, physical activity, and thermic effect of food.
How is TDEE calculated?
TDEE = BMR × activity multiplier: Sedentary (×1.2), Lightly active (×1.375), Moderately active (×1.55), Very active (×1.725), Extremely active (×1.9).
How to use TDEE for your goals?
To lose weight: eat 15-25% below TDEE. To gain muscle: eat 10-15% above. To maintain: eat at TDEE.