Your total daily energy expenditure. The number that actually matters.
1
Your details
2
Activity level
3
Your result
Biological sex
Age
years
Height
cm
Weight
kg
Please fill in all fields correctly to continue.
1
Daily steps & movement
Outside of intentional exercise. Typical day.
Think about a normal weekday, not the day you walked everywhere.
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2
Weightlifting
Resistance training sessions per week on average.
Average over the last month, not your ideal week.
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3
Cardio, conditioning & group fitness
Running, HIIT, cycling, group classes. Sessions per week.
Not including walking. Intentional cardio only.
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4
Pilates & yoga
Sessions per week on average.
Great for movement and recovery. Weighted lower here for calorie burn purposes.
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Activity score
0
Please answer all categories to continue.
Complete the steps above to see your result.
Your TDEE
CALORIES PER DAY
Activity level
BMR
Keep in mind this is always an estimate. The best way to know if this is actually your maintenance is to hit these calories as accurately as possible, every day, not just Monday to Friday, for at least 2 weeks and watch what your scale weight trend does. If it stays flat, you are at maintenance. That is your starting point.
What you entered
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We are sending you a free guide on what to do with this number and how to create a calorie deficit that actually works.
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