What is TDEE (total daily energy expenditure)?
TDEE (Total Daily Energy Expenditure) is the number of calories your body spends on average over a full day: basal metabolism + activity + digestion. Knowing your TDEE lets you set a goal: deficit (loss, cut), maintenance, surplus (muscle gain), or everyday balance — without guessing at random.
What TDEE is made of
Basal metabolism (BMR) is energy at rest (organs, breathing, regulation). It is often estimated with formulas (Harris-Benedict, Mifflin-St Jeor) from sex, age, weight, and height.
You then multiply by an activity factor (sedentary → very active) to get estimated TDEE. Dietary thermogenesis (energy used to digest) and NEAT (non-exercise movement) are already partly captured in those factors, approximately.
Any formula remains an estimate. Two people at the same weight can differ by several hundred kcal. Calculated TDEE is a starting point to adjust against weight over 2–3 weeks.
How to use it
Weight loss: typically aim for 300 to 500 kcal under TDEE (a moderate deficit), not a sudden collapse. Muscle gain: a slight surplus (200–300 kcal) limits fat gain. Maintenance: around TDEE, accepting daily swings.
If weight does not move after 2–3 weeks of solid adherence, adjust by 100–200 kcal rather than changing everything. A scale and a weekly average beat a single weigh-in on Monday morning.
TDEE drops a little when weight drops (a lighter body) and can adapt to a prolonged deficit. Recalculate periodically, especially after a notable loss.
Limits and common mistakes
Overestimating your activity (“I train 5× so I'm very active”) inflates TDEE and sabotages the deficit. When in doubt, start from a lower factor and raise it if weight drops too fast.
Counting calories burned shown by a watch and then “eating them back” often double-counts activity already included in the TDEE factor. Prefer a stable food budget.
TDEE is not a medical diagnosis. Thyroid conditions, medication, pregnancy: a professional remains the reference.
How it connects to Daizu
Daizu relies on your profile (weight, height, activity, goal) to size menus around a target derived from your estimated TDEE. You can also use the public calorie-needs calculator on the site, then let the app generate the week on that basis.
