Calorie Calculator

The most commonly used equation for estimating Total Daily Energy Expenditure (TDEE) is the Harris-Benedict equation. This equation takes into account your basal metabolic rate (BMR) and activity level.

BMR is the number of calories your body needs to maintain basic physiological functions at rest. The TDEE is then calculated by multiplying the BMR by an activity factor that corresponds to your activity level. Here's how to use the Harris-Benedict equation:

For Men

TDEE = BMR x Activity Factor

For Women

TDEE = BMR x Activity Factor

Steps to calculate your calorie needs

Step 1:
Calculate your Basal Metabolic Rate (BMR) The formula for BMR for men and women is different:
1. For men:
  BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
2. For women:
  BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Step 2:
Determine your Activity Factor
Sedentary (little to no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extra active (very hard exercise/sports and a physical job): BMR x 1.9
Step 3:
Calculate your Total Daily Energy Expenditure (TDEE) Multiply your BMR by the activity factor from Step 2 that corresponds to your activity level.

Now, keep in mind that this is an estimate, and individual variations exist. Factors like metabolism, muscle mass, and body composition can affect the accuracy of the calculation. Additionally, calorie needs may change based on your health goals, so it's always a good idea to consult with a healthcare or nutrition professional for personalized advice.

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7 hours per week

2 hours per week

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For women:

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Trick ToDo

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