BMR, TDEE & Activity Calculator
Estimate your base energy requirement, then see how the way you spend your day changes your total daily energy expenditure.
The figures are estimates, not measurements of calories burned.
1. Calculate Your Base Rate
BMR estimates the energy your body would use over 24 hours at complete rest.
YOUR BASE RATE
Estimated energy requirement at complete rest.
How is BMR calculated?
The main result uses the MifflinβSt Jeor equation. If you enter body-fat percentage, the calculator also shows a KatchβMcArdle estimate based on estimated lean mass. The two estimates are not averaged.
2. How Do You Spend a Typical Day?
Add the main ways you spend your waking hours. You don't need to account for every minute.
Hours and minutes
Sitting / seated work
Desk work, driving, TV, computer time
MET 1.3
Standing / very light activity
Standing work, food preparation, light tasks
MET 1.5
Light chores / moving around
Tidying, shopping, light cleaning, general movement
MET 2.5
Active household / physical tasks
Gardening, yard work, heavier household or manual tasks
MET 4.0
YOUR DAY SO FAR
0 of 16 waking hours accounted for
Unallocated time remains at your estimated base energy rate.
3. Add Walking, Cardio & Training
Add purposeful activity that wasn't already included above.
Count each period once. If you enter a one-hour walk here, don't also include that hour under general movement.
4. Your Estimated Daily Energy Expenditure
Estimated total for the day you entered.
YOUR ESTIMATED ACTIVITY LEVEL
Your PAL is calculated from the activities you've entered rather than selected from a general activity category.
PAL 1.70 is a BLOKE FITNESS modelling/reference benchmark, not a guarantee that a particular routine will produce exactly the same PAL or TDEE for every person.
About this estimate
Estimate only. BMR equations and MET values estimate energy expenditure; they do not measure it. Actual energy use varies with the person and the exact activity.
Use this as a practical starting point and compare it with your real-world activity, body-weight and body-composition trends. Activity is valuable for fitness, strength, health and capability as well as energy expenditure.
How this calculator works
The calculator estimates BMR, converts it to an hourly base rate, then applies MET-based activity multipliers to the time you enter. Only the estimated energy above the base rate is added for each activity.
Practical model: additional activity kcal = BMR Γ· 24 Γ (MET β 1) Γ activity hours. The calculator does not add a separate thermic effect of food adjustment.
