TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day including exercise and activity. It equals your BMR multiplied by an activity factor. To lose weight: eat 300-500 below TDEE. To gain muscle: eat 200-300 above. To maintain: eat at TDEE. A moderately active 70kg male has a TDEE of approximately 2,400-2,600 calories.
📂 Health
⚡ TDEE Calculator
Calculate your Total Daily Energy Expenditure — the exact calories you burn per day. Use this to set precise calorie targets for weight loss, muscle gain, or maintenance.
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🦉Owl's Explanation
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✅ Trusted Tool
The 365tool.net TDEE Calculator uses Mifflin-St Jeor BMR with standard activity multipliers from exercise physiology research. Free for everyone managing their fitness and nutrition goals.
🤔 How Does This Work?
TDEE is calculated using two steps:
TDEE = BMR x Activity Factor
Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Very Active 1.725, Super Active 1.9
BMR is calculated using Mifflin-St Jeor: Male: (10 x kg) + (6.25 x cm) - (5 x age) + 5. Female: same minus 161.
Our calculator then shows calorie targets for weight loss, maintenance, and muscle gain.
❓ Frequently Asked Questions
What is TDEE and how is it used?▼
TDEE is your total daily calorie burn including all activity. It is the number you compare your food intake to. Eat below TDEE to lose weight, above to gain, at TDEE to maintain. It is the most practical number for diet planning — more useful than BMR alone.
What is the difference between TDEE and BMR?▼
BMR is calories burned at complete rest. TDEE adds calories from all daily activity and exercise. TDEE = BMR x Activity Factor. If your BMR is 1,500 and you are moderately active (x1.55), your TDEE is 2,325. You need this many calories just to maintain weight.
How much should I eat to lose 1kg per week?▼
1kg of fat = approximately 7,700 calories. To lose 1kg/week, you need a deficit of 7,700/7 = 1,100 calories per day. This is aggressive and not sustainable for most people. A deficit of 500 cal/day (0.5kg/week loss) is healthier and more maintainable.
Why is my TDEE higher than expected?▼
You may be more active than you think. The activity multipliers account for everything including walking, standing, housework — not just gym sessions. Also, people with more muscle mass burn more calories. Track your food and weight for 2 weeks to calibrate your real TDEE.
Does TDEE change over time?▼
Yes! As you lose weight, your BMR decreases (smaller body = less to maintain). Your TDEE decreases too. This is why weight loss plateaus. Recalculate every 4-6 weeks and adjust calories if progress stalls. Also, muscle gain increases TDEE over time.
TDEE is your total daily calorie burn including all activity. It is the number you compare your food intake to. Eat below TDEE to lose weight, above to gain, at TDEE to maintain. It is the most practical number for diet planning — more useful than BMR alone.
What is the difference between TDEE and BMR?▼
BMR is calories burned at complete rest. TDEE adds calories from all daily activity and exercise. TDEE = BMR x Activity Factor. If your BMR is 1,500 and you are moderately active (x1.55), your TDEE is 2,325. You need this many calories just to maintain weight.
How much should I eat to lose 1kg per week?▼
1kg of fat = approximately 7,700 calories. To lose 1kg/week, you need a deficit of 7,700/7 = 1,100 calories per day. This is aggressive and not sustainable for most people. A deficit of 500 cal/day (0.5kg/week loss) is healthier and more maintainable.
Why is my TDEE higher than expected?▼
You may be more active than you think. The activity multipliers account for everything including walking, standing, housework — not just gym sessions. Also, people with more muscle mass burn more calories. Track your food and weight for 2 weeks to calibrate your real TDEE.
Does TDEE change over time?▼
Yes! As you lose weight, your BMR decreases (smaller body = less to maintain). Your TDEE decreases too. This is why weight loss plateaus. Recalculate every 4-6 weeks and adjust calories if progress stalls. Also, muscle gain increases TDEE over time.