Understanding Your Energy Expenditure
Your **Total Daily Energy Expenditure (TDEE)** is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your **Basal Metabolic Rate (BMR)**, then multiplying that value by an activity multiplier.
Since BMR represents the amount of energy your body expends while at rest, it is necessary to adjust the numbers based on whether you have a desk job or a physically demanding lifestyle. To lose weight, you typically need to consume roughly 500 calories below your TDEE daily. Conversely, to gain muscle mass, a surplus of 250–500 calories is often recommended.