What is TDEE and Why Does It Matter?

Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It’s the foundation of any fat loss or muscle gain plan. Get this number right, and everything else falls into place. Get it wrong, and you’re spinning your wheels.

The calculator above uses the Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), the calories you burn just existing, then multiplies it by your activity level to get your TDEE. This is your maintenance number. Eat this amount and your weight stays stable.

How to Actually Use Your TDEE

For fat loss: Start with a 15-20% deficit from your TDEE. This gives you 1-2 pounds of fat loss per week while preserving muscle mass. The calculator shows this as your “Fat Loss” target. This is where most guys should start – sustainable, effective, and you won’t feel like death.

For muscle gain: Add 10-15% above your TDEE. The calculator shows a 10% surplus, which is a solid starting point. Any more than this and you’re just getting fat faster.

Here’s the reality: These numbers are estimates, not commandments. Your actual TDEE depends on factors the calculator can’t measure – your daily movement, stress levels, sleep quality, and individual metabolic differences. Use these numbers as your starting point, track your weight for 2-4 weeks, and adjust based on what actually happens.

The Numbers Game

Once you have your calorie target, the next step is dividing those calories into the right macros. For the Dad Bod Comeback program, we prioritize protein first (1g per pound of bodyweight), then fat (0.3-0.4g per pound), and fill the rest with carbs. This approach automatically adjusts as you lose weight—no complicated recalculations needed.

Remember: your TDEE will change as you lose weight. A 200-pound guy has a higher TDEE than a 180-pound guy. Recalculate every 10-15 pounds of weight loss to stay on track.

Activity Level: Be Honest

Most guys overestimate their activity level. Unless you’re training 6-7 days a week with intensity, you’re probably “Lightly Active” or “Moderately Active.” Walking 10,000 steps doesn’t make you “Very Active.” Three solid gym sessions per week? That’s Moderately Active. Pick the honest answer, not the aspirational one.

Bottom line: Your TDEE is your starting point. Use it, track your results, and adjust. The scale, mirror, and how your clothes fit will tell you if you’re on track. Trust the process, stay consistent, and the results will come.