Calorie Calculator

Use this science-backed tool to find your baseline. Remember: calculators provide a data-driven starting point, but true optimization happens through consistent coaching and biofeedback.

Calculate Your Caloric Needs

Discover your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)

Spends most of their free time and work sitting or standing, with little body movement.
(e.g. watching TV, using the PC, reading, etc.)

Results

Basal Metabolic Rate (BMR)
1760
kcal / day

The minimum calories to sustain vital functions at rest.

Total Daily Energy Expenditure (TDEE)
3080
kcal / day

Total calories needed considering physical activity.

In-Depth Info

For calculating the Basal Metabolic Rate (BMR) we used the Harris-Benedict equation (1984 revision):

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

Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

The Total Daily Energy Expenditure (TDEE) was calculated by multiplying the BMR by a factor corresponding to the selected Physical Activity Level (PAL).
Basal Metabolic Rate (BMR) represents the minimum amount of energy (expressed in calories) that our body needs to maintain vital functions at rest, such as:
  • Breathing
  • Circulating blood
  • Regulating body temperature
  • Supporting cellular activity
It is measured under conditions of physical and mental rest, at a neutral room temperature, and while fasting.
Total Daily Energy Expenditure (TDEE) is the total amount of calories your body burns in 24 hours, taking into account not only your basal metabolism but also the energy spent on:
  • Daily activities
  • Exercise
  • Diet-induced thermogenesis (the energy used to digest food)
A calorie (often referred to as kcal, kilocalorie, in the context of food) is a unit of energy. In the field of nutrition, calories indicate the amount of energy we obtain from foods and drinks and the amount of energy our body spends to perform all its functions, from physical activity to simply maintaining vital functions.

Disclaimer: This calorie estimator is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional or a qualified coach before making significant changes to your diet or exercise routine.