TDEE : Total Daily Energy Expenditure

TDEE is the total amount of calories that you body needs, taking into account all your daily activities. I suggest that you first read my post on BMR, since BMR forms the basis for calculating TDEE.

Once you know your TDEE, all you need to make sure is you consume the exact number of calories to stay as you are, or consume less calories to lose fat or consume excess to put on weight.

Remember that the TDEE calorie total needs to be properly apportioned between the macronutrients to get the desired effect. The right ratio of carbohydrates, proteins and fats should constitute the TDEE calories. You can get the basics of macronutrient ratios in my earlier postings.

Meanwhile, here is a simple formula for calculating the TDEE.

TDEE = BMR x Activity Factor

Activity Factor List:

Sedentary life = BMR x 1.2 (little or no exercise,desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extra Active = BMR x 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp, etc.)