TDEE Explained: The Exact Formula to Lose Weight (Without Starving)
TDEE Explained: The Exact Formula to Lose Weight
Most diets fail because people guess. They guess how much they eat, and they guess how much they burn.
Science removes the guesswork. To control your weight, you need to know one magic number: your TDEE (Total Daily Energy Expenditure).
This is the specific amount of energy your body burns in 24 hours.
- ●Eat below this number? You lose weight.
- ●Eat above this number? You gain weight.
Table of Contents
- ●Calculate Your TDEE & Macros
- ●What Makes Up Your TDEE?
- ●The "Deficit" Rule for Fat Loss
- ●Macros: Why They Matter
1. Calculate Your TDEE & Macros
Use our interactive tool to find your maintenance calories and get a custom macro split for your goal.
Daily Target
2. What Makes Up Your TDEE?
You might think the gym is where you burn calories. Surprisingly, exercise is the smallest part of the equation.
- ●BMR (Basal Metabolic Rate) - 70%: The energy used just to keep you alive (breathing, heart beating, brain function). You burn this even if you stay in bed all day.
- ●NEAT (Non-Exercise Activity) - 15%: Walking to the car, fidgeting, typing, cooking. This is the "hidden" calorie burner.
- ●TEF (Thermic Effect of Food) - 10%: The energy used to digest food. (Protein has the highest TEF!)
- ●EAT (Exercise) - 5%: Your actual gym session.
⚠️ Gym Myth: Running on a treadmill for 30 minutes burns maybe 300 calories. Eating a single muffin adds 400 calories. You cannot out-train a bad diet.
3. The "Deficit" Rule for Fat Loss
To lose 1 lb (0.45 kg) of fat, you generally need a deficit of 3,500 calories.
- ●Aggressive Cut: -1,000 calories/day (Lose 2 lbs/week). Hard to sustain.
- ●Moderate Cut: -500 calories/day (Lose 1 lb/week). Recommended.
- ●Slow Cut: -250 calories/day (Lose 0.5 lb/week). Easiest.
Example: If your TDEE is 2,500, you should eat 2,000 calories a day to lose roughly 1 lb per week.
4. Macros: Why They Matter
Calories determine weight (scale go up/down). Macros determine composition (muscle vs fat).
- ●Protein (4 cal/g): The building block of muscle. High protein intake protects your muscles while you lose fat.
- ●Carbohydrates (4 cal/g): The body's preferred fuel source for high-intensity energy.
- ●Fats (9 cal/g): Essential for hormone regulation and brain health.
The Golden Ratio for Weight Loss: A common starting point (as shown in our calculator above) is 30% Protein / 35% Carbs / 35% Fats.
Stop guessing. Use the numbers from the calculator, track your food for 2 weeks, and watch the results happen.