TDEE (Total Daily Energy Expenditure) is total calories your body burns per day including BMR, exercise, daily activities, and digestion. It's your maintenance calories. To lose weight: eat below TDEE (deficit). To gain muscle: eat above TDEE (surplus). To maintain: eat at TDEE. Knowing TDEE is foundation of any diet plan.
Uses Mifflin-St Jeor equation - most accurate formula validated by research. Accuracy ±5-10% for most people. Individual metabolism varies. Use as starting point, adjust based on real-world results. If not losing weight after 2 weeks, reduce calories by 100-200. If losing too fast (>1kg/week), add calories.
BMR (Basal Metabolic Rate) = calories burned at complete rest (sleeping, breathing, organ function). TDEE = BMR × activity multiplier (includes exercise, walking, daily movement). Example: BMR 1,500 kcal, moderately active (1.55x) = TDEE 2,325 kcal. Never eat below BMR long-term - damages metabolism!
For safe weight loss: TDEE minus 250-500 kcal daily. 500 kcal deficit = 0.5kg loss/week (3,500 kcal = 0.5kg fat). Don't exceed 1kg/week loss - causes muscle loss, metabolic slowdown. Example: TDEE 2,400, eat 1,900-2,150 for fat loss. Combine with strength training to preserve muscle.
Macros (macronutrients) = protein, carbs, fats. Not all calories equal! Protein: 4 kcal/g (muscle building, satiety). Carbs: 4 kcal/g (energy, performance). Fats: 9 kcal/g (hormones, health). Optimal ratio for most: 25% protein, 50% carbs, 25% fats. High protein preserves muscle during fat loss. Track macros, not just calories!
No! Activity level already accounts for exercise. Fitness trackers overestimate calories burned by 20-30%. Eating back "burned" calories sabotages deficit. Exception: endurance athletes (marathon training, ultra-cycling) may need extra fuel. For general fitness, stick to calculated TDEE target regardless of daily exercise.
Common reasons: (1) Underestimating food intake - weigh everything! (2) Overestimating activity level - be honest. (3) Not enough time - give it 3-4 weeks. (4) Water retention from high sodium, carbs, new exercise. (5) Metabolic adaptation - recalculate TDEE after 10kg loss. Solution: track accurately, be patient, adjust every 2-4 weeks.
Yes, but only for beginners (training <1 year) or returning after break. Called "body recomposition." Requires: slight calorie deficit (TDEE -200 to -300), high protein (2g/kg), progressive strength training 4×/week. Advanced lifters must choose: bulk (surplus + muscle gain + some fat) or cut (deficit + fat loss + preserve muscle). Can't optimize both simultaneously.