Your TDEE (total daily energy expenditure) is the total number of calories you burn in a day: resting metabolism plus digestion plus all your movement. Knowing it is the first step to setting any calorie target.
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Estimates only, based on population equations. Not medical advice. If you are pregnant, under 18, have a medical condition or take medication that affects weight or appetite, check with a qualified healthcare professional.
What makes up your TDEE?
- BMR (basal metabolic rate): the energy your body uses at rest. Usually the biggest part.
- Thermic effect of food: roughly 10% of what you eat is used to digest it.
- Exercise: planned workouts.
- NEAT: everyday movement such as walking, standing and chores. It varies hugely between people and is the easiest part to increase.
Choosing the right activity level
Most people overestimate. If you have a desk job and work out three times a week, “lightly active” is usually more accurate than “moderately active”. When in doubt, pick the lower level and adjust based on your results.
Want to raise your TDEE without punishing workouts? Try our walking for weight loss plan. Ready to set a target? Use the calorie calculator.