📖 Overview
Find out exactly how many calories your body burns per day based on your BMR and activity level.
🧪 Example Scenarios
Use these default and higher-pressure example inputs to explore how sensitive this calculator is before using your real numbers.
| Input | Base Case | Higher Pressure Case |
|---|---|---|
| Weight | 80 | 92 |
| Height | 180 | 207 |
| Age (years) | 30 | 34.5 |
| Activity Multiplier | 1.55 | 1.78 |
| Gender (1 Men 2 Women) | 1 | 1.15 |
⚙️ How It Works
Calculates Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor BMR formula multiplied by an activity factor, giving you your estimated daily calorie budget for maintenance, weight loss, or muscle gain.
The Formula
TDEE = BMR × Activity Factor | BMR (Men) = 10W + 6.25H − 5A + 5
💡This calculator is scenario-based. Better input quality leads to better decision quality.
Quick Reference
| Input | Example Value |
|---|---|
| Weight | 80 |
| Height | 180 |
| Age (years) | 30 |
| Activity Multiplier | 1.55 |
| Gender (1 Men 2 Women) | 1 |
When To Use This
- Use this tool when you need a fast decision during active planning or execution.
- Use this before committing money, time, or tradeoffs that are hard to reverse.
- Use this to compare options using the same assumptions across scenarios.
Edge Cases To Watch
- Results can be misleading if key inputs are missing, stale, or unrealistic.
- Very small or very large values may amplify rounding effects and interpretation risk.
- If assumptions change mid-decision, recalculate before acting.
Practical Tips
💡 Use your TDEE as your maintenance baseline: eat below it to lose fat, above it to gain muscle.
💡 Most people overestimate their activity level. If in doubt, choose "Lightly Active" not "Moderately Active".
💡 Recalculate every 4–6 weeks as weight and fitness levels change.
Frequently Asked Questions
❓ What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic functions.
❓ How do I use TDEE for weight loss?
Creating a daily deficit of 300–500 calories below TDEE will typically result in ~0.5–1 lb of fat loss per week.