What Should You Do With Your TDEE?
Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day. Use it as your baseline to achieve your fitness goals:
💪 Weight Loss
Eat 300–500 calories below your TDEE
Example: If your TDEE is 2500 kcal, aim for 2000–2200 kcal/day
This creates a safe caloric deficit that supports losing approximately 0.3–0.5 kg per week while preserving muscle mass.
📈 Weight Gain (Muscle Building)
Eat 250–500 calories above your TDEE
Example: If your TDEE is 2500 kcal, aim for 2750–3000 kcal/day
This caloric surplus supports lean muscle gain with minimal fat gain. Combine with strength training for best results.
⚖️ Maintaining Weight
Eat at your TDEE
This keeps your current weight stable while supporting your activity level. Perfect for body recomposition when combined with exercise.
💡 Pro Tip: Track your intake for 2–3 weeks and adjust based on results. Everyone's metabolism is slightly different!
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