Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours, accounting for your base metabolic rate plus all physical activity. Eating at your TDEE maintains current weight; a consistent deficit causes weight loss; a consistent surplus causes weight gain.
Australian Dietary Guidelines — Estimated Energy Needs
| Population Group | Estimated Daily Calories |
|---|---|
| Adult men 19–30 (moderate activity) | ~2,750 kcal |
| Adult women 19–30 (moderate activity) | ~2,100 kcal |
| Adult men 31–50 (moderate activity) | ~2,650 kcal |
| Adult women 31–50 (moderate activity) | ~2,000 kcal |
| Trade / physical outdoor worker | 3,000–3,600 kcal |
| Competitive endurance athlete | 3,200–5,000+ kcal |
Safe Weight Loss — Australian Health Authority Guidelines
A calorie deficit of 500 kcal/day produces approximately 0.5kg of fat loss per week (1kg fat = ~7,700 calories). The Australian Department of Health and most registered dietitians recommend a maximum deficit of 500–750 kcal/day for safe, sustainable weight loss without compromising nutrition, muscle mass, or metabolic rate. Crash diets below 1,200 kcal/day (women) or 1,500 kcal/day (men) can cause muscle loss and metabolic adaptation.
Australian Dietary Guidelines — Macronutrient Targets
- Protein: 15–25% of calories. Active adults and those building muscle should aim for 1.6–2.2g/kg body weight per day
- Carbohydrates: 45–65% of calories. Prioritise whole grains, legumes, vegetables and fruit over refined carbohydrates
- Fats: 20–35% of calories. Prioritise unsaturated fats from olive oil, nuts, avocado and fish; limit saturated fats