Sending USDT (TRC-20) to a wallet that already holds the token costs about 31,895 energy plus 345 bandwidth — roughly 13.4 TRX at the current 420-SUN-per-energy rate. Sending to a wallet that has never received the token doubles the energy cost. Sending to a wallet with zero TRX balance adds a 1-TRX account-activation fee.
Bandwidth covers transaction byte size (the network counts each byte), while energy covers smart-contract execution cost. Plain TRX transfers consume only bandwidth. TRC-20 transfers and contract calls consume energy on top.
Every TRON account gets a daily allowance of free bandwidth points (typically 600/day). If your transaction fits inside that allowance, the bandwidth portion costs nothing. Energy has no equivalent free allowance.
Staking (originally "freezing") locked TRX in exchange for energy and bandwidth — at zero burn cost. That mechanism still exists post-Stake 2.0. The numbers shown here are the direct burn cost; stakers effectively pay this in opportunity cost of locked TRX instead.
Sending TRC-20 tokens to an address that has never held any TRX means you have to pay the 1-TRX "account creation" fee on behalf of the recipient. That's separate from the energy and bandwidth costs of the transfer itself.