Table of Contents
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories your body burns in a day to keep you alive (BMR) and to support your physical movements (walking, exercising). It is the most fundamental building block of the weight management formula.
Our tool uses the highly validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), and multiplies it by your activity level multiplier to personalize your total calorie requirements.
Why is Macronutrient Balance Important?
You can lose weight simply by creating a calorie deficit, but what determines your physical appearance and muscle preservation is the distribution of macronutrients (Protein, Fat, Carbohydrates) you consume.
- Protein: Builds muscle and provides satiety. It should be kept high to prevent muscle loss while losing weight.
- Fat: Critical for hormonal balance. Diets extremely low in fat are harmful.
- Carbohydrates: The body's main energy source. Determines performance in weight training or strenuous jobs.
How Large Should My Calorie Deficit Be?
For healthy and sustainable weight loss, a daily Deficit of 500 kcal (from your "Maintain Weight" value) is recommended. A 3500-calorie deficit in a week equals approximately 1 pound (0.45 kg) of pure fat loss. Losing weight too rapidly (crash diets) often results in muscle loss and a slower metabolism.
Common Foods and Calorie Values
To make tracking easier, here are the approximate calorie and macro values of some common foods (Values are averages per 100 Grams of raw/uncooked product):
| Food (100g) | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Chicken Breast | 165 | 31 | 3.6 | 0 |
| Egg (Whole) | 155 | 13 | 11 | 1.1 |
| Beef (Lean) | 250 | 26 | 15 | 0 |
| White Rice | 360 | 6.6 | 0.6 | 79 |
| Oatmeal | 389 | 17 | 6.9 | 66 |
| Olive Oil | 884 | 0 | 100 | 0 |
Frequently Asked Questions
How should I choose my activity level?
Consider your overall mobility throughout the day, not just the time you spend at the gym. If you work a desk job and go to the gym only 2 days a week, "Lightly Active" is more appropriate. If you work on your feet all day (waiter, construction), choose "Moderately Active".
What does TDEE mean?
TDEE stands for "Total Daily Energy Expenditure". It is the total amount of energy (calories) you burn in a single day.
Do I have to use protein powder?
No, if you meet your daily calculated protein requirement (e.g., 120g) from natural foods like chicken, eggs, fish, meat, or legumes, you do not need to use supplements.