TDEE: Total Daily Energy Expenditure
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolism, physical activity, and the thermic effect of food.
Start TodayTDEE is the foundation of any nutrition plan. If you want to lose weight, you eat below your TDEE (creating a calorie deficit). If you want to gain muscle, you eat above it (creating a calorie surplus). If you want to maintain your weight, you eat at your TDEE.
A simple way to estimate your TDEE: multiply your body weight in pounds by 14-16 depending on your activity level. Sedentary people use the lower end; active people use the higher end. This gives a rough daily calorie target.
Gram Fit helps you track against your TDEE by showing your daily calorie intake alongside your target. Over time, the progress charts reveal whether your actual intake matches your plan, and the AI coach suggests adjustments when needed.
Common questions
How do I calculate my TDEE?
A quick estimate: multiply your weight in pounds by 14 (sedentary) to 16 (active). For more precision, use a TDEE calculator that factors in age, height, and activity level.
Should I eat exactly at my TDEE?
Only if you want to maintain your current weight. Subtract 300-500 calories for weight loss, or add 200-300 for muscle gain.
Related topics
Put it into practice
Numbers beat guesswork
Photo-log your next meal and see what it actually adds up to.