TDEE Calculator – Find Your Daily Calorie Needs
What Is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. It includes the calories required for basic body functions such as breathing and circulation, along with calories burned through physical activity and digestion.
Your TDEE is influenced by several factors including body weight, height, age, gender, and activity level. Understanding your TDEE is essential for managing body weight because it helps determine how many calories you should consume to maintain, lose, or gain weight.
The WazFlex TDEE Calculator estimates your daily calorie requirements using the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for estimating metabolic rate.
How the TDEE Calculator Works
The calculator first estimates your Basal Metabolic Rate (BMR), which represents the number of calories your body burns at rest. It then multiplies this value by an activity factor based on your lifestyle and training habits.
Activity multipliers typically include:
Sedentary lifestyle with little or no exercise
Light activity such as walking or training a few days per week
Moderate exercise performed several times per week
Heavy training or athletic activity performed most days
This calculation provides a realistic estimate of how many calories your body uses each day.
Using TDEE for Fitness Goals
Once you know your TDEE, you can adjust your calorie intake depending on your goal.
Fat Loss
A calorie deficit of around 300–500 calories below maintenance is commonly used to promote steady fat loss.
Weight Maintenance
Eating roughly the same number of calories as your TDEE helps maintain your current body weight.
Muscle Gain
A calorie surplus of approximately 200–400 calories above maintenance can support muscle growth when combined with resistance training.
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