{"id":23,"date":"2026-09-30T15:16:06","date_gmt":"2026-09-30T15:16:06","guid":{"rendered":"https:\/\/adnanthemes.com\/fitnfo\/2026\/09\/30\/tdee-101\/"},"modified":"2026-09-30T15:19:58","modified_gmt":"2026-09-30T15:19:58","slug":"tdee-101","status":"publish","type":"post","link":"https:\/\/adnanthemes.com\/fitnfo\/tdee-101\/","title":{"rendered":"TDEE 101: How to Find Your Daily Calorie Needs"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a typical day, including exercise and everyday movement. It is the foundation of any sensible plan to lose, maintain or gain weight.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How it is calculated<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">First, your basal metabolic rate (BMR) is estimated from your weight, height, age and sex using the Mifflin-St Jeor equation. Then that number is multiplied by an activity factor, from 1.2 for a sedentary lifestyle up to 1.9 for very hard daily training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Using your TDEE<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Eating around your TDEE tends to maintain your weight. A modest deficit below it is commonly used for fat loss, and a modest surplus above it for gaining muscle. Small, steady changes are easier to sustain than aggressive ones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Calculate yours<\/h2>\n\n\n        <div class=\"fitnfo-calc\" id=\"fitnfo-calc-3\" data-slug=\"tdee-calculator\" data-nonce=\"641909d92d\" data-ajax=\"https:\/\/adnanthemes.com\/fitnfo\/wp-admin\/admin-ajax.php\">\n            <div class=\"fitnfo-calc__head\"><h3 class=\"fitnfo-calc__title\">TDEE Calculator<\/h3><p class=\"fitnfo-calc__sub\">Enter your values and calculate instantly.<\/p><\/div>\n            <div class=\"fitnfo-calc__body\">\n                <div class=\"fitnfo-calc__field fitnfo-calc__field--unit\"><label class=\"fitnfo-calc__lbl\"><span class=\"fitnfo-calc__lbltxt\" data-metric=\"Weight (kg)\" data-imperial=\"Weight (lb)\">Weight (kg)<\/span><span class=\"fitnfo-unit-toggle\" data-unit=\"weight\"><button type=\"button\" class=\"fitnfo-unit-btn is-active\" data-u=\"metric\">kg<\/button><button type=\"button\" class=\"fitnfo-unit-btn\" data-u=\"imperial\">lb<\/button><\/span><\/label><input type=\"number\" inputmode=\"decimal\" class=\"fitnfo-calc__in fitnfo-calc__in--weight\" data-k=\"weight\" data-metric-val=\"70\" data-imperial-val=\"154\" value=\"70\" min=\"1\" step=\"0.1\"><\/div>\n                <div class=\"fitnfo-calc__field fitnfo-calc__field--unit\"><label class=\"fitnfo-calc__lbl\"><span class=\"fitnfo-calc__lbltxt\" data-metric=\"Height (cm)\" data-imperial=\"Height (ft \/ in)\">Height (cm)<\/span><span class=\"fitnfo-unit-toggle\" data-unit=\"height\"><button type=\"button\" class=\"fitnfo-unit-btn is-active\" data-u=\"metric\">cm<\/button><button type=\"button\" class=\"fitnfo-unit-btn\" data-u=\"imperial\">ft\/in<\/button><\/span><\/label><input type=\"number\" inputmode=\"decimal\" class=\"fitnfo-calc__in fitnfo-calc__in--height-cm\" data-k=\"height\" value=\"175\" min=\"1\" step=\"0.1\"><div class=\"fitnfo-calc__ftin\" hidden><input type=\"number\" inputmode=\"numeric\" class=\"fitnfo-calc__ftin-ft\" placeholder=\"ft\" value=\"5\" min=\"0\" step=\"1\" aria-label=\"Feet\"><span class=\"fitnfo-calc__ftin-sep\">ft<\/span><input type=\"number\" inputmode=\"numeric\" class=\"fitnfo-calc__ftin-in\" placeholder=\"in\" value=\"9\" min=\"0\" max=\"11\" step=\"1\" aria-label=\"Inches\"><span class=\"fitnfo-calc__ftin-sep\">in<\/span><\/div><\/div>\n                <div class=\"fitnfo-calc__field\"><label>Age<\/label><input type=\"number\" inputmode=\"numeric\" class=\"fitnfo-calc__in\" data-k=\"age\" value=\"30\" min=\"1\" step=\"1\"><\/div>\n                <div class=\"fitnfo-calc__field\"><label>Gender<\/label><select class=\"fitnfo-calc__in\" data-k=\"gender\"><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/div>\n                <div class=\"fitnfo-calc__field\"><label>Activity<\/label><select class=\"fitnfo-calc__in\" data-k=\"activity\"><option value=\"sedentary\">Sedentary<\/option><option value=\"light\">Light<\/option><option value=\"moderate\" selected>Moderate<\/option><option value=\"active\">Active<\/option><option value=\"athlete\">Athlete<\/option><\/select><\/div>\n            <\/div>\n            <button type=\"button\" class=\"fitnfo-calc__btn\">Calculate<\/button>\n            <div class=\"fitnfo-calc__result\" aria-live=\"polite\" hidden><div class=\"fitnfo-calc__value\"><span class=\"fitnfo-calc__num\"><\/span> <span class=\"fitnfo-calc__unit\"><\/span><\/div><p class=\"fitnfo-calc__note\"><\/p><\/div>\n        <\/div>\n        \n\n\n\n<p class=\"wp-block-paragraph\">Treat the result as a starting point and adjust based on how your body responds over a few weeks.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Total Daily Energy Expenditure is the number of calories you burn in a day. Learn how it is estimated and how to use it.<\/p>\n","protected":false},"author":0,"featured_media":12,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-23","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides"],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts\/23","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/comments?post=23"}],"version-history":[{"count":1,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts\/23\/revisions"}],"predecessor-version":[{"id":32,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/posts\/23\/revisions\/32"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/media\/12"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/media?parent=23"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/categories?post=23"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adnanthemes.com\/fitnfo\/wp-json\/wp\/v2\/tags?post=23"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}