Carve
TDEE (Total Daily Energy Expenditure)
Estimate TDEE, then adjust intake by 100-200 kcal based on 2-3 week weight trends and performance.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the sum of BMR, physical activity, and thermic effect of food. It represents how many calories you burn daily.
How does it work?
TDEE = BMR + exercise + NEAT + TEF. NEAT can swing hundreds of calories daily depending on steps and fidgeting. Diets reduce TDEE through weight loss and lower NEAT; gaining weight increases it modestly. Matching intake to TDEE controls weight change pace.
Practical application
Start with an estimate from calculators and activity multipliers. Track intake, weight averages, and steps for 2-3 weeks; if weight is stable, you’ve found maintenance. To cut, reduce 300-600 kcal; to gain, add 150-300 kcal. Keep steps consistent to reduce NEAT noise. Reassess after body weight shifts ~5%.
- MeasureLog calories, weight, and steps for 2-3 weeks to find maintenance.
- AdjustChange intake by 100-200 kcal increments based on trends.
- ConsistencyHold activity steady to read TDEE clearly.
Common mistakes
- Trusting multipliers blindly without tracking outcomes.
- Ignoring NEAT changes that skew TDEE during diets or bulks.
- Making huge calorie jumps, overshooting goals.