Components of TDEE
Total Daily Energy Expenditure is the sum of every calorie your body uses in a day. Most people underestimate it because the largest component—resting metabolism—is invisible.
| Component | % of TDEE | What It Is |
|---|---|---|
| BMR (Basal Metabolic Rate) | 60–70% | Calories burned at complete rest — organs, brain, breathing |
| TEF (Thermic Effect of Food) | 8–15% | Energy to digest and absorb food. Protein costs ~25% of the calories consumed. |
| EAT (Exercise Activity) | 5–25% | Deliberate exercise: gym, running, cycling |
| NEAT (Non-Exercise Activity) | 10–20% | Walking, fidgeting, posture — all movement outside scheduled exercise |
Activity Multipliers
This calculator multiplies your BMR (via the Mifflin-St Jeor equation) by an activity coefficient:
- Sedentary (1.2): Desk job, minimal movement outside work
- Lightly active (1.375): Light exercise 1–3 days/week
- Moderately active (1.55): Moderate exercise 3–5 days/week
- Very active (1.725): Hard exercise 6–7 days/week
- Extremely active (1.9): Physical job plus twice-daily training
NEAT is the most underrated variable. People of similar size and exercise habits can differ by 600–900 calories/day through incidental movement alone. Track detailed intake with our calorie calculator.