Total daily energy expenditure consists of four basic parts:
The Basal Metabolic Rate (BMR) is the energy your body needs to function while completely at rest.
It covers functions like:
breathing
blood circulation
brain and organ function
maintaining body temperature
Even if you lay around all day without eating or moving, your body would still burn energy.
BMR is about 60–70% of TDEE for most people.
The Thermic Effect of Feeding (TEF) is the energy your body uses for:
digestion
absorption
metabolism
storing nutrients
Every time you eat, your body “burns” calories to process the food.
TEF makes up about 10% of TDEE, with small changes depending on the type of food (for example, protein has a higher thermic cost).
The Exercise Activity Thermogenesis (EAT) is the calories you burn through structured, intentional exercise, like:
gym
running
cycling
team sports
For most people, EAT is roughly 5% of TDEE.
For athletes or people with a high level of training, this percentage can be over 20%.
Non-Exercise Activity Thermogenesis (NEAT) includes all movement that isn't considered exercise, like:
walking during the day
house chores
commuting
standing
small movements (e.g. “nervous” fidgeting)
NEAT is super variable from person to person and can be around 10–20% of TDEE, with huge differences depending on lifestyle and job.
If you know your total energy spend, you can better figure out what it takes to:
lose weight (intake < TDEE)
maintain weight (intake ≈ TDEE)
gain weight (intake > TDEE)
TDEE is not a fixed number. It can change with:
changes in weight
changes in activity
changes in nutrition
changes in daily routine
Classic calculations and wearables provide estimates, not absolute values.
The most reliable picture of your real energy expenditure comes when you combine:
calorie intake
body weight changes over time
consistency in tracking
Understanding your personal TDEE helps not just with better goal planning, but also with avoiding false expectations.
Total daily energy expenditure is the foundation of any weight management strategy.
It’s not just about exercise, but your whole lifestyle.
Knowing your TDEE lets you make more realistic choices, adjust your goals better, and stay consistent long‑term—things that matter way more than any “quick fix.”
