Find Out Exactly
How Much You Burn
Most calculators give you a single number based on a broad activity multiplier. This one calculates each component of your energy expenditure separately: BMR, EAT, NEAT, and TEF. The result is accurate to your actual day.
Step 1 of 5: Biometrics
Tell us about yourself
~2 minutes to complete
What does this number mean?
Your TDEE is the total calories your body burns in a day. Eat below it to lose fat, above it to build muscle. But the number alone does not tell you how to train, when to adjust, or how to stay consistent. That is where coaching comes in.
BMR
Basal Metabolic Rate. Calories your body burns at complete rest just to keep you alive. This is your floor.
EAT + NEAT
Exercise Activity and Non-Exercise Activity. Structured workouts plus all the movement in between. Combined, this is often the largest variable in your TDEE.
TEF
Thermic Effect of Food. Calories burned digesting what you eat. Most calculators ignore this. Protein burns nearly 25% of its own calories just to process.
Your TDEE changes day to day based on how active you are. Use this calculator regularly to stay accurate.
Know your number. Now use it.
Book a free consultation and we will build a full nutrition and training plan around your TDEE.