The Science of TDEE & Energy Balance for Weight Loss
Weight loss operates on the fundamental thermodynamic principle of energy balance: Caloric Expenditure must exceed Caloric Intake. Your TDEE represents how many calories your body burns in 24 hours.
The Four Components of TDEE
TDEE comprises Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), Exercise Activity Thermogenesis (EAT), and Non-Exercise Activity Thermogenesis (NEAT).
Mifflin-St Jeor BMR Equation
$$\text{BMR} = 10(W) + 6.25(H) - 5(A) + s$$
Where W is weight in kg, H is height in cm, A is age in years, and s is +5 for males or -161 for females.
Numerical Example Calculation
An 82 kg, 178 cm, 28-year-old male has a BMR of approximately 1,797 calories. With light exercise (1.375 multiplier), TDEE is 2,471 calories. A 500-calorie deficit sets a daily intake target of 1,971 calories for approximately 1 lb of fat loss per week.