Estimate how many calories you burn each day (TDEE) based on your body and activity level — so you know exactly how much to eat to maintain, lose, or gain weight.
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How This Is Calculated
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including exercise. We calculate it in two steps: first your Basal Metabolic Rate (BMR) — the calories your body needs at rest — then multiply that by an activity factor.
Step 1: Mifflin-St Jeor BMR Formula
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
Step 2: Apply Your Activity Multiplier
TDEE = BMR × activity factor, where: Sedentary ×1.2, Light exercise (1-3 days/week) ×1.375, Moderate exercise (3-5 days/week) ×1.55, Active (6-7 days/week) ×1.725, Very Active (hard exercise & physical job) ×1.9.
This is an estimate. Individual metabolism varies, so use your result as a starting point and adjust based on real-world progress over a few weeks.
TDEE estimates improve when you check them against results.
Activity multipliers cannot capture every routine. Use this estimate as a baseline and adjust slowly after tracking intake and weight trend for several weeks.
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