Calorie Expenditure Calculator

Instructions

RMR - Resting Metabolic Rate:

The following inputs determine your RMR value:

• Age Input: Enter your age in the designated field.

• Gender Selection: Choose your gender from the dropdown menu.

• Weight Input: Enter your weight in kilograms (kg).

• Height Input: Enter your height in centimeters (cm).

• Body Fat Percentage Input: Enter your body fat percentage (%). Use the example images as reference or calculate your BFP precisely here: BFP Calculator 

• Metabolism:  Only adjust metabolism if medically confirmed (e.g. thyroid disorders)

TEA - Thermic Effect of Activity:

• Strength Training: Enter how many days per week you train, how long each session lasts, and select the intensity level. If you don’t do any strength training, simply enter 0.

• Add More: If you do multiple sessions with different intensity levels, you can create additional entries using the + button.

• Cardio Training: Enter how many days per week you do cardio, how long each session lasts, and select the intensity level. If you don’t do any cardio, simply enter 0.

• Add More: If you do multiple sessions with different intensity levels, you can create additional entries using the + button.

NEAT - Non-Exercise Activity Thermogenesis:

• Set Work and Free Days: Use the slider to select how many days per week you usually work and how many you have off.

• Enter Working Hours: Type in how many hours your typical workday lasts.

• Work Activity Level: Choose your activity level at work from the dropdown. Physical tasks during working hours can noticeably impact your total active calorie expenditure.

• Track Non-Sport Leisure Activity: Choose your activity level during leisure time from the dropdown. Casual, non-sport activities can significantly increase calorie burn and raise your total energy expenditure.

• Enter Sleep Duration: Enter how many hours of sleep you get on average per night. This time is excluded from NEAT calculation, as only your basal metabolic rate is active during sleep.

• Inactive Leisure Hours: Enter how many hours per day you spend physically inactive during your free time, like when relaxing in front of the TV. This time contributes very little to NEAT.

TEF - Thermic Effect of Food:

• Daily Caloric Intake: Enter your estimated daily caloric intake in kilocalories (kcal). If you're unsure, use an average value of around 2000 to 2500 kcal.

• Macronutrients: Each macronutrient burns differently during digestion and protein requires the most energy. Select your typical distribution and when unsure, keep the default setting.

Calculation:

• Start Calculation: Click on the "Calculate" button to start the calculation.

Result: The result is displayed in the area below the calculator. It shows your estimated TDEE - Total Daily Energy Expenditure in kilocalories per day.

Note:
Please note that the results can only be as accurate as the entered data. Therefore, they should only be considered as rough guidelines. If you want to lose weight, try eating less than the calculated value for a few weeks. Monitor the changes and adjust your daily caloric intake if necessary. The same approach applies to maintaining weight or bulking. In this way, you determine your actual daily caloric needs.

All details and more information on this topic can be found in this article: Nutrition Basics