Definition
TDEE is the sum of your basal metabolic rate (calories burned at rest), the thermic effect of food (digestion), exercise activity, and non exercise activity (NEAT — walking, fidgeting, standing). It's the number you eat at to maintain weight; eat below to cut, above to bulk.
Real questions
How do I estimate my TDEE?
A quick estimate: bodyweight in lbs × 14 (sedentary) to 17 (very active). Track for 2 weeks and adjust until weight is stable — that's your true TDEE.
Stack with
Macros (Macronutrients)Protein, carbs, and fat — the three nutrients that supply calories.Caloric DeficitEating fewer calories than you burn, causing fat loss.Caloric SurplusEating more calories than you burn, supporting muscle growth.NEAT (Non Exercise Activity Thermogenesis)Calories burned through daily movement outside of formal exercise.
Put it to work
Coach Foster builds your program around tdee (total daily energy expenditure) and the rest of the fundamentals, shaped to your body and your week.