Calorie Burn & TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and calorie burn for workouts based on activity, body stats, and goal for accurate nutrition planning.

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Supports weight management.

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We ask for primary activity, body weight, age group, gender, activity intensity, workout duration, and goal adjustment because these estimate TDEE and burn (e.g., 500 kcal deficit). These inputs guide nutrition. Limitation: the tool uses estimates and may not reflect exact metabolism; track progress and adjust.

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Total Daily Energy Expenditure (TDEE) Calculation

To calculate your Total Daily Energy Expenditure (TDEE) using the Harris-Benedict equation, we follow these steps:

1. Calculate Basal Metabolic Rate (BMR)

For males, the BMR is calculated using the formula:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

Example Inputs:

• Weight: 70 kg (approx. 154 lbs)
• Height: 175 cm (approx. 5'9")
• Age: 30 years

Calculation:

• BMR = 88.362 + (13.397 × 70) + (4.799 × 175) - (5.677 × 30)
• BMR = 88.362 + 937.79 + 839.825 - 170.31
• BMR = 1695.667
• BMR ≈ 1696 calories/day

2. Apply Activity Multiplier

Since you have selected HIIT (High Intensity Interval Training) and identified as having a high activity level, we use the appropriate activity multiplier.

Activity Multipliers:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Super active (very hard exercise/sports & a physical job): BMR × 1.9

Calculation:

• TDEE = BMR × Activity Level
• TDEE = 1696 × 1.725
• TDEE ≈ 2925 calories/day

3. Add Workout Burn

You mentioned an additional workout burn of 150-200 calories per session. For this calculation, we'll use an average of 175 calories.

Final TDEE Calculation:

• TDEE with workout burn = TDEE + Workout Burn
• TDEE with workout burn = 2925 + 175
• TDEE with workout burn ≈ 3100 calories/day

4. Daily Intake for Weight Loss

To create a calorie deficit for weight loss, a common approach is to reduce daily intake by 500-1000 calories, aiming for a safe weight loss of about 0.5 to 1 kg per week.

Recommended Daily Intake:

• Daily Intake for Weight Loss = TDEE - Deficit
• Using a 500-calorie deficit:
• Daily Intake = 3100 - 500 = 2600 calories/day
• Using a 1000-calorie deficit:
• Daily Intake = 3100 - 1000 = 2100 calories/day

Final Recommendation: Aim for a daily intake between 2100 to 2600 calories depending on how aggressive you want your weight loss to be.

Tips for Daily Intake

1. Focus on Whole Foods: Prioritize lean proteins, whole grains, fruits, and vegetables.
2. Stay Hydrated: Drink plenty of water throughout the day.
3. Monitor Portions: Use a food scale and/or measuring cups to keep portions in check.
4. Plan Meals: Prepare meals in advance to avoid high-calorie convenience foods.
5. Keep Snacks Healthy: Choose nuts, yogurt, or fruits to satisfy cravings without excess calories.

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