Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure
Your Results
BMR (Coma Calories)
Calories burned at complete rest.
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TDEE (Maintenance)
Calories needed to maintain current weight.
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Weight Loss Target: Aim for -- calories/day (0.5-1lb loss/week).
Understanding Activity Multipliers
Your TDEE is calculated by multiplying your BMR by an activity factor. Being honest here is critical for accurate results.
Level
Multiplier
Description
Sedentary
1.2
Little to no exercise, desk job.
Lightly Active
1.375
Light exercise 1–3 days/week.
Moderately Active
1.55
Moderate exercise 3–5 days/week.
Very Active
1.725
Hard exercise 6–7 days/week.
Extra Active
1.9
Physical job or 2x training sessions/day.
Formulas derived from: Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition.
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