Back to all articles
Health Calculators
Demystifying TDEE: The Math Behind Weight Management
Understand TDEE, calorie targets, and practical adjustments for cutting, maintenance, or lean bulking with data-driven tracking.
M
Marcus Cole
Performance Coach
5 min read
If you want to change your body composition, Total Daily Energy Expenditure (TDEE) is the most important metric you need to understand.
What is TDEE?
TDEE is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by determining your Basal Metabolic Rate (BMR) and multiplying it by an activity multiplier.
How to Use Your TDEE
- Cutting (Fat Loss): Consume 300-500 calories below your TDEE.
- Bulking (Muscle Gain): Consume 200-300 calories above your TDEE.
- Maintenance: Eat precisely at your TDEE.
Using a TDEE calculator gives you a baseline. From there, track your daily weight averages over two weeks. If the scale isn't moving in the desired direction, adjust your intake by 100 calories and observe. It's a science, but it requires personal iteration.