How to use this calculator
Enter adult age, height, weight and the supported sex input, then choose an activity level. Review both the resting-energy estimate and the activity-adjusted daily estimate. Keep units consistent when entering measurements.
Method and interpretation
Total daily energy expenditure is estimated by multiplying basal metabolic rate by an activity factor. The factor combines a broad assumption about movement and exercise; it is not a direct measurement of your metabolism. More activity generally increases the estimated total.
Assumptions and limits
BMR equations and activity multipliers describe averages and may differ substantially from an individual’s measured needs. This adult planning estimate is not a calorie prescription for pregnancy, childhood or medical conditions. Weight change also alters energy requirements, so the result should not be treated as a permanent target.
Worked example
If an estimated BMR is 1,500 kcal/day and the selected activity multiplier is 1.2, estimated TDEE is 1,500 × 1.2 = 1,800 kcal/day. The 300-kcal difference reflects the activity assumption, not a measured exercise session.