Estimate calories burned by activity, duration, and body weight using MET tables. Fully client-side — no account, uploads, or remote storage.
Added Apr 18, 2026 · Updated May 1, 2026
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Enter a value for biological sex to see your result.
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). Macros are split using a standard 30/40/30 protein/carb/fat ratio.
BMR (male) = 10 × weight + 6.25 × height − 5 × age + 5 BMR (female) = 10 × weight + 6.25 × height − 5 × age − 161
BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,649. TDEE = 1,649 × 1.55 ≈ 2,556.
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BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing how many calories you actually burn in a day.
Studies show it is accurate within ±10% for most people, making it one of the most reliable prediction equations available. Individual results may vary based on muscle mass, hormones, and other factors.
Many coaches start around 300–500 kcal/day under maintenance and adjust weekly based on trend, hunger, and training performance. Aggressive deficits increase muscle loss risk and rebound probability.
Energy balance drives weight change, but protein protects lean mass and satiety. A common starting point is ~1.6–2.2 g protein per kg body weight when resistance training — refine with a dietitian if needed.