Discover Your Total Daily Energy Expenditure (TDEE)
TDEE is a great estimate of the number of calories our bodies burn in a day. Without it, every diet is just a guess. With it, we can better understand if we’re in fat-loss mode, muscle-building mode, or maintenance.
This is the first step we take with every Matevia Method client—because if you don’t know your baseline, you can’t design a plan that works.
What You’ll Need Before You Start
Age
Gender
Height (inches or cm)
Weight (lbs or kg)
Activity Level
Body fat percentage (optional, but helpful if you know it)
Where to Find Your Body Fat % (Optional)
You don’t need this number to calculate TDEE, but if you have it, you’ll get a more accurate estimate. Here’s where you can get it:
Caliper Measurements – A trainer or health professional can take skinfold measurements at multiple sites on your body. Cheap, fairly accurate if done correctly.
Bioelectrical Impedance Machines – Found at most gyms or on some home smart scales. Sends a harmless current through the body to estimate fat vs lean mass. Accuracy varies, but consistent use is good for tracking changes over time.
DEXA Scan (Gold Standard) – If you want the most precise number, many sports clinics or medical imaging centers offer DEXA body composition scans.
Online Averages – If you don’t have access to any tools, you can use a visual body fat chart and estimate based on photos. Not perfect, but better than nothing.
What’s Next
👉 Grab those numbers, then hit play on the video below.
In less than 10 minutes, you’ll walk away with a better understanding of your true daily calorie target and why it matters for your goals.
This isn’t just a calculator—it’s the same foundation we use to build every personalized nutrition plan in Achieve.
✅ You’ve Got Your TDEE… Now What?
On this call, we’ll take your TDEE and show you how to turn it into a personalized strategy for fat loss and long-term results.
Knowing your TDEE is powerful—but it’s just the starting point.
The real results come from:
Translating that number into a meal plan you’ll actually follow
Matching your calories to your personal health goals
Building an environment where success is the default, not the fight
That’s exactly what we do inside the Achieve phase of The Matevia Method.