Ever notice how some people seem to eat more without gaining weight? They’ve likely got a higher TDEE (Total Daily Energy Expenditure). And here’s the good news – you can increase yours too.
I’ve spent years helping people understand their metabolism, and the first question I always get is: “Can I really increase how many calories I burn each day?” The answer is yes, and I’ll show you exactly how.
What Does It Mean to Raise Your TDEE?
Before we dive into the “how,” let’s talk about what raising your TDEE actually means for you:
✅ You can eat more food while maintaining your weight
✅ Weight loss becomes easier because you’re burning more calories
✅ You have more flexibility in your diet
✅ Your metabolism becomes more efficient
✅ You’ll likely feel more energetic throughout the day
The 6 Most Effective Ways to Raise Your TDEE
1. Build More Muscle
This is your biggest win. Muscle tissue burns more calories than fat – even when you’re just sitting around.
What to do:
- Start strength training 3-4 times per week
- Focus on compound exercises (squats, deadlifts, bench press)
- Progressively increase weights
- Ensure adequate protein intake (1.6-2.2g per kg of body weight)
Real impact: Each pound of muscle burns about 6 calories per day at rest. Add 10 pounds of muscle, and that’s 60 extra calories burned daily – just existing!
2. Increase Your NEAT (Non-Exercise Activity Thermogenesis)
This is the secret weapon most people ignore. NEAT includes all movement that isn’t formal exercise.
Easy ways to boost NEAT:
- Take the stairs instead of the elevator
- Stand at your desk instead of sitting
- Park farther from entrances
- Pace while on phone calls
- Do household chores more vigorously
- Take movement breaks every hour
The impact can be huge: NEAT can vary by up to 2000 calories per day between active and sedentary individuals!
3. Add High-Intensity Interval Training (HIIT)
HIIT creates an “afterburn effect” (EPOC) that keeps your metabolism elevated for hours.
Simple HIIT routine to start:
- 30 seconds high intensity
- 30 seconds rest
- Repeat 10 times
- Do this 2-3 times per week
Bonus: HIIT sessions can be as short as 10-15 minutes and still be effective.
4. Increase Your Cardio Strategically
Don’t just do more cardio – do it smart:
- Start with 2-3 sessions per week
- Mix intensities (helps prevent adaptation)
- Gradually increase duration
- Include both steady-state and intervals
Pro tip: Track your heart rate to ensure you’re working at the right intensity.
5. Eat More Protein
Protein has the highest thermic effect of food (TEF) – meaning your body burns more calories digesting it.
Target these amounts:
- Weight loss: 1.8-2.2g per kg body weight
- Weight maintenance: 1.6-2.0g per kg body weight
- Active individuals: 2.0-2.4g per kg body weight
How to Track Your TDEE Accurately with Zolt
Want to know exactly how many calories you’re burning? This is where technology becomes your best friend. While there are many TDEE calculators out there, most use outdated formulas that don’t account for your real-world activity and individual metabolism.
Why Zolt’s TDEE Algorithm Stands Out
Zolt offers the most accurate TDEE tracking available, powered by:
- Real-time Apple Watch activity data
- Advanced metabolic calculations
- Workout intensity analysis
- Daily movement patterns
- Scientific backing
Here’s what makes Zolt’s TDEE calculation special:
- Real-Time Updates
- Your TDEE updates throughout the day
- Accounts for every workout
- Adjusts based on daily activity levels
- Considers rest days vs. active days
- Personalized Breakdown
- See exactly how your calories are burned
- Track BMR (Base Metabolic Rate)
- Monitor activity calories
- Understand workout impact
- Smart Adaptation
- Algorithm learns your patterns
- Adjusts to your metabolism
- Gets more accurate over time
- Accounts for fitness improvements
- Apple Watch Integration
- Seamless data collection
- No manual logging needed
- Accurate movement tracking
- Complete activity monitoring
To start tracking your true TDEE:
- Download Zolt from the App Store
- Connect your Apple Watch
- Let Zolt gather 7-14 days of data
- Get your personalized TDEE calculation
Common Mistakes When Trying to Raise TDEE
- Adding Too Much Too Soon
- Start gradually
- Allow your body to adapt
- Monitor recovery
- Focusing Only on Exercise
- NEAT matters more than you think
- Daily movement adds up
- Look for ways to move throughout the day
- Not Eating Enough
- Undereating can lower TDEE
- Fuel your activity appropriately
- Adjust calories as activity increases
- Ignoring Recovery
- Poor sleep lowers TDEE
- Overtraining reduces effectiveness
- Rest days are important
How to Track Your Progress
Monitor these metrics:
- Daily calorie intake
- Weekly average weight
- Energy levels
- Exercise performance
- Recovery quality
- Hunger levels
Real Results You Can Expect
Here’s what realistic TDEE increases look like:
- Month 1: 100-200 calorie increase
- Month 3: 200-400 calorie increase
- Month 6: 300-500 calorie increase
- Year 1: 400-800 calorie increase
Remember: Results vary based on:
- Starting point
- Consistency
- Genetics
- Age
- Gender
- Overall health
Long-Term Benefits of a Higher TDEE
- Better Weight Management
- More flexible dieting
- Easier maintenance
- Better long-term results
- Improved Health Markers
- Better insulin sensitivity
- Increased bone density
- Improved cardiovascular health
- Higher Quality of Life
- More energy throughout the day
- Better stress management
- Improved sleep quality
When to Expect Results
Set realistic expectations:
- Week 1-2: Increased hunger and energy
- Week 3-4: Better workout performance
- Month 2: Noticeable TDEE increase
- Month 3+: Sustained higher metabolism
Key Takeaways
- Focus on building muscle first
- Don’t underestimate daily movement
- Be consistent with your efforts
- Track progress to stay motivated
- Make sustainable changes
- Be patient with the process
Remember: Raising your TDEE is a marathon, not a sprint. Make small, consistent changes, and the results will come.
Want to learn more about optimizing your metabolism? Check out our guides on:
- Understanding your baseline TDEE
- Building muscle effectively
- Optimal protein intake
- Recovery strategies
Have questions about raising your TDEE? Drop them in the comments below!