How my TDEE is calculated

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day considering all your activities. It's the foundation of any evidence-based nutrition plan.

We use the revised Harris-Benedict equation (Roza & Shizgal, 1984) to calculate basal metabolic rate (BMR), then multiply it by your activity factor:

• Sedentary: ×1.2

• Lightly active (1-3 days/week): ×1.375

• Moderately active (3-5 days/week): ×1.55

• Very active (6-7 days/week): ×1.725

• Extremely active (2x/day training): ×1.9

• Hypertrophy: TDEE + 10-15% (clean surplus).

• Fat loss: TDEE − 20-25% (moderate deficit).

• Maintenance / Recomposition: TDEE ±0-5%.

• Strength: Similar to hypertrophy, slightly higher.

No formula is perfect. Monitor your weight for 2-3 weeks: if it doesn't change as expected, adjust calories by ±100-150 kcal. The best TDEE is the one we calculate with real data.