TDEE Calculator
Calculate your Total Daily Energy Expenditure to find your maintenance calories.
WiseClick provides estimates only, not medical advice. Consult a healthcare professional.
How TDEE Is Calculated
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR):
- Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your TDEE is then calculated by multiplying your BMR by an activity multiplier:
- Sedentary: BMR × 1.2
- Light activity (1-2 days/week): BMR × 1.375
- Moderate activity (3-5 days/week): BMR × 1.55
- Heavy activity (6-7 days/week): BMR × 1.725
- Athlete (2x per day): BMR × 1.9
Understanding Your TDEE
Your TDEE represents the total calories your body needs to maintain its current weight at your current activity level. Here is how to use it:
- To lose weight: Eat 300-500 calories below your TDEE for a gradual, sustainable rate of about 0.5 kg per week.
- To maintain weight: Eat at your TDEE level.
- To gain muscle: Eat 200-300 calories above your TDEE combined with resistance training.
TDEE is an estimate based on population averages. Your actual calorie needs may differ based on metabolism, body composition, genetics, and other factors. Track your progress and adjust accordingly.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation for any weight management plan.
Which equation does this calculator use?
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating BMR in healthy adults when compared to indirect calorimetry. TDEE is then calculated by multiplying BMR by an activity factor that corresponds to your exercise habits.
How many calories should I eat to lose weight?
A common approach is to eat 500 calories below your TDEE, which typically results in about 0.5 kg (1 lb) of weight loss per week. However, individual results vary based on many factors including metabolism, adherence, and starting body composition. You should consult a healthcare professional for personalized guidance.
Disclaimer
This calculator is for educational and informational purposes only. It provides estimates based on general formulas and is not a substitute for professional medical advice, diagnosis, or guidance. Individual calorie needs vary based on factors not captured by any formula. Always consult a qualified healthcare provider before starting any diet or exercise program.