Understanding Your TDEE

BMR (Basal Metabolic Rate) represents the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. It's the baseline energy requirement your body needs just to stay alive.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for your exercise and daily movement. This gives you the total calories you burn in a day, including both rest and activity.

To lose weight, aim for a calorie deficit of 300-500 calories below your TDEE. To gain muscle, add 200-400 calories above your TDEE. To maintain your current weight, eat at your TDEE. Adjust based on your progress and how you feel.