Total energy expenditure

Calculate your daily calorie consumptionThis is a very precise metabolic calculator. It calculates your resting metabolic rate and your total energy consumption in calories or kilojoules. This can be a helpful tool for weight loss as it allows you to estimate the amount of calories that represents your energy balance. If you eat less than this, you will lose weight.


1. Use the dials until you have entered time spend on sleeping and other activities on a typical day (24 hours).
2. The calculator assumes that all unaccounted time is spend sitting.

Basal metabolic rate
Total energy expenditure
Intense exercise
Moderate exercise
Light exercise
Standing / walking
Maximum effort
Intensity sports
Fast running
Fast rowing
Strength training
Most sports
Brisk walking
Easy walking
(Remaining time)


Estimate energy expenditureIf you want to increase accuracy of your estimation, you should print this sheet and fill it out hour by hour on a typical day. After that - enter values in to the calculator.




The basal metabolic rate is calculated from the Schofield reference formulas used by WHO including age specific formulas for children. Energy cost of activities are based on various references and because children use relative more energy pr. kg body weight than adults, a dynamic correction is used for children depending on body weight.

At the other end of the scale, obese people tend to have their activity dependent energy expenditure overestimated. Accordingly, a correction factor for body mass indexes over 30 is applied.

In summary: this calculator is reliable for children as well as normal weight and obese adults.

Energy and Protein Requirements, Proceedings of an IDECG workshop, Edited by Nevin S. Scrimshaw, John C. Waterlow and Beat Schürch. 1994.
Eur J Clin Nutr. 1996 Feb;50 Suppl 1:S1-197.

World Health Organisation, Fao, and Unu. Energy and protein requirements. Geneva: WHO, Technical Report Series 724, 1985.

Exercise Physiology, McArdle, Katch & Katch, 5th ed

WHO Obesity Guidelines, 2000 - Technical Report Series 894

Schofield, W.N. 1985. Predicting basal metabolic rate, new standards and review of previous work. Hum. Nutr. Clin. Nutr., 39C (suppl. 1): 5-41.



#140 Sarah 2017-06-26 19:35
Really enjoyed your calculator thanks. I think you're using a MET of about 8 for moderate activity and 12-13 for strenuous, what about if you do 85 minutes of 10 MET (biking 14-16 mph) daily? Thanks
#139 Sara 2017-06-20 21:04
Quoting Lisa:
Is the height function part of the calculator broken? It seems to not change the total expenditure amount at all when I change my height, even when I go to 6'6" which seems odd.

Height doesn't matter in terms of total daily energy expenditure, only weight does. A 200 pound female who is 5'0" will burn about the same amount of calories as a 200 pound female who is 6'0". Gender, age and weight all influence TDEE, but height does not.
#138 Lisa 2017-06-17 14:08
Is the height function part of the calculator broken? It seems to not change the total expenditure amount at all when I change my height, even when I go to 6'6" which seems odd.
#137 Nathan 2017-05-18 00:56
Quoting Seth:
Best calculator I've found. I'm overly active, I walk about 80,000 steps a day, excersize a few times a week. I needed to get my tdee to make sure I ate enough to keep from undereating. This is the only website I could find that could give me a an accurate estimate.

Correct me if I'm wrong. Wouldn't that be about 32 miles, assuming 2,500 steps per mile.
#136 Kitty 2017-02-16 06:50
Quoting Kathleen DAntonio:
They did not leave a calculation for work .I also do that during a day....

If you are active at work, I.e. standing/walkin g around, use that dial. But if you have a desk job then it's assuming that you sit and automatically includes it.
#135 Shai 2017-02-13 00:35
Not even close to accurate. Says my BMR is 1900 cals doing nothing all day. I GAIN weight at 1900 cals. So yeah ...
#134 E 2017-01-17 14:11
Seconding the request for this to be translated into an app. It's a wonderful estimation tool!
#133 Claire 2017-01-17 14:10
For those of you who don't know how you can calculate the amount of calories needed to maintain your weight because no one really explains it here, use your BMR and multiply it by If you rarely exercise, multiply your BMR by 1.2 If you exercise on 1 to 3 days per week, by 1.375 If you exercise on 3 to 5 days per week, by 1.55 If you exercise 6 to 7 days per week, by 1.725 If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

This was the only explanation I got online about how to calculate it.
#132 Terrance Hooks 2016-10-05 10:31
Totally awesome! I would recommend this calc any day! Wish it was an app; or maybe it already is! Guess ill be searching for it via APP store! Great Work!
Stimulated and ready to change lives!!!
#131 Rafi 2016-09-20 11:48
Is this calculator accurate?? It is giving me almost 800 calories more than the other TDEE calculators (at sedentary), which means I'm on ~1800 calorie deficit!? I put in:
- Sleep = 6 hours
- Light exercise 10 minutes
- Standing/Walkin g 30 minutes
So still pretty conservative on what I actually do every day.

My stats:
- Male
- 28
- 5ft 7in
- 206.6lbs
- Home office job
- Go gym 3 times a week (mostly lift for 40 minutes)
- Walking 2-3mph 3 times a week

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