Free Calculator

BMR & TDEE Calculator

Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure to understand your calorie needs.

Basic Information
Activity Level

Tip: Most people overestimate their activity level. If unsure, start one level lower.

Sedentary

Little to no exercise

  • •Desk job with minimal movement
  • •Less than 3,000 steps per day
  • •No regular exercise or sports
  • •Mostly sitting throughout the day
Multiplier: 1.2

Lightly Active

Light exercise 1-2 days/week

  • •Desk job with some movement
  • •3,000-5,000 steps per day
  • •1-2 workouts per week
  • •Light walking or yoga
Multiplier: 1.375

Moderately Active

Moderate exercise 3-4 days/week

  • •Active job OR desk job + regular exercise
  • •8,000-10,000 steps per day
  • •3-4 workouts per week
  • •Mix of cardio and strength training
Multiplier: 1.55

Very Active

Hard exercise 5-6 days/week

  • •Physical job + regular exercise
  • •10,000+ steps per day
  • •5-6 intense workouts per week
  • •Training for athletic performance
Multiplier: 1.725

Extremely Active

Very hard exercise daily + physical job

  • •Professional athlete or manual labor
  • •15,000+ steps per day
  • •Intense training twice per day
  • •Physical job + competitive sports
Multiplier: 1.9