Total Daily Energy Expenditure (TDEE)

Definition

The total calories you burn in a typical day, including BMR plus energy spent on movement, digestion, and exercise. TDEE = BMR × activity multiplier, where multipliers range from 1.2 (sedentary desk job) to 1.9 (twice-daily intense training). To lose one pound of fat per week, create a daily deficit of roughly 500 calories below TDEE, based on the approximation that a pound of fat stores about 3,500 calories. To gain lean muscle, aim for a 250-500 calorie surplus alongside resistance training.