Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
TDEE (Total Daily Energy Expenditure) is the total energy your body uses in a 24-hour period. It combines BMR (the energy needed at complete rest) with the thermic effect of food and all physical activity. TDEE is calculated by multiplying BMR by an activity factor (1.2 for sedentary; 1.55 for moderately active; 1.9 for extremely active). Eating at TDEE maintains weight; below TDEE causes fat loss; above TDEE allows muscle gain. TDEE changes as you lose or gain weight.
Key points
- BMR × activity factor
- 1.2-1.9 multiplier range
- Eating at TDEE = weight maintenance
- Adjusts as body weight changes