To find out how many calories you burn in a day, enter your weight in pounds and body fat percentage into the calculator. Next use the guide below to choose your activity factor. The resulting number is your TDEE or Total Daily Energy Expenditure. This calculator works a bit differently from the Harris-Benedict calculator and is appropriate for both men and women. It can be a bit more accurate since it is based on actual body fat percentage.

Sedentary
= BMR X 1.2
(little or no exercise, desk job)
Lightly Active
= BMR X 1.375
(light exercise/sports 1-3 days/wk)
Moderately Active
= BMR X 1.55
(moderate exercise 3-5 days/wk)
Very Active
= BMR X 1.725
(hard exercise 6-7 days/wk)
Extremely Active
= BMR X 1.9
(hard daily exercise/sports & physical job or 2 X day training, full time training, etc.)

*Choose your activity factor based on your current activity, not your future predicted activity

*If in doubt, choose a lower activity factor (underestimate)