What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. In simple terms, it’s the total number of calories your body burns in a day.

This includes:

✅ Calories used to keep you alive and functioning, such as breathing, digestion and maintaining body temperature.

✅ Calories burned through everyday activities like walking, working, shopping and household tasks.

✅ Calories burned during exercise and structured workouts.

Everyone’s TDEE is different. Factors such as your age, gender, height, weight, muscle mass and activity levels all affect how many calories your body needs each day.

Why Is TDEE Important?

Understanding your TDEE gives you a starting point for your nutrition.

If you consistently eat:

Less than your TDEE → you’ll generally lose weight.

Around your TDEE → you’ll generally maintain your current weight.

More than your TDEE → you’ll generally gain weight.

Many people struggle to reach their goals because they’re guessing how much they should be eating. Calculating your TDEE removes a lot of that guesswork and helps you make more informed decisions about your nutrition.

A Quick Note

Your TDEE is an estimate, not an exact number. Use it as a starting point and monitor your progress over time. If your weight, measurements or energy levels aren’t moving in the right direction, you can make small adjustments to your calorie intake.

Complete the calculator below to discover your estimated daily calorie allowance and take the first step towards achieving your goals. 💪

Your Next Step

Now that you know your estimated daily calorie allowance, you can adjust your calories based on your goal.

For Fat Loss

Aim to eat 300 to 500 calories below your daily calorie allowance. This should help you lose weight at a steady and sustainable rate without feeling overly restricted.

For Weight Maintenance

Aim to eat around your daily calorie allowance to maintain your current weight.

For Muscle Gain

Aim to eat 200 to 300 calories above your daily calorie allowance while following a strength training programme.

Remember

The best results come from consistency, not perfection. Use these figures as a starting point, track your progress, and make small adjustments if needed.

If you’re not sure where to start, get in touch and we’d be happy to help. 💪