TOOL 01 — KNOW YOUR NUMBERS

Calorie & TDEE Calculator

Estimate your basal metabolic rate and approximate daily energy needs, then compare maintenance with a conservative goal range.

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Your details

Age Sex used for formula Height

ftin

Weight

BMR formula Body fat % optional unless using Katch–McArdle

Activity level

SedentaryLittle planned exercise Lightly active1–3 exercise days/week Moderately active3–5 exercise days/week Very active6–7 hard exercise days/week Extra activeVery hard training / physical job

HOW IT WORKS

Useful estimate, not a perfect measurement.

BMR

We estimate basal metabolic rate using the Mifflin–St Jeor equation.

Activity

Your BMR is multiplied by an activity factor to estimate total daily energy expenditure.

Adjust

Real calorie needs vary. Track weight, hunger, energy, and performance and adjust gradually.

This tool is for general educational use. Calorie needs can differ substantially with pregnancy, medical conditions, medications, aging, athletic training, or a history of disordered eating. For individualized nutrition advice, consult a qualified health professional.

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