Everything you need to know about TDEE, calories, and how to use your results.
What is TDEE? ⌄
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a full day. It includes your resting metabolism (BMR), digestion energy, and all physical activity.
How accurate is a TDEE calculator? ⌄
TDEE calculators are typically within 10–15% of your actual needs. Use your result as a starting estimate, then track and adjust over 2–4 weeks.
How many calories should I eat to lose weight? ⌄
A moderate deficit of 10–20% below your TDEE is sustainable for most people, typically resulting in 0.25–0.75kg of fat loss per week.
How many calories to gain muscle? ⌄
A surplus of 5–10% above your TDEE combined with progressive resistance training supports muscle growth while minimising fat gain.
What's the difference between BMR and TDEE? ⌄
BMR is the calories burned at complete rest. TDEE is your BMR multiplied by an activity factor — giving your total daily calorie burn including movement and exercise.
Do I need to know my body fat %? ⌄
No — it's optional. Mifflin-St Jeor works well for most people. Body fat % enables the more precise Katch-McArdle formula, especially for lean or muscular individuals.
Is BMI always accurate? ⌄
BMI doesn't account for muscle mass, bone density or gender differences. A muscular person may have a high BMI despite low body fat. Use it as one data point, not a standalone measure.