Free tool

TDEE calculator

Your estimated daily energy burn — with an honest label about how rough that estimate is, and what to do about it.

Sex (for the BMR formula)MaleFemale Age (years)

Height (cm) Weight (kg)

Activity level Sedentary — desk job, little exercise Light — training 1–3 days a week Moderate — training 3–5 days a week High — training 6–7 days a week Very high — physical job plus training Estimate my TDEE

How this works — and where it lies to you

This uses the Mifflin-St Jeor equation for resting metabolism, multiplied by a standard activity factor. It is the best of the common formulas — and it is still a population average: real people routinely sit a few hundred calories either side of it, and the activity multiplier is a guess you make about yourself.

The honest way to use a number like this: treat it as a starting point, then correct it with your own data — your weight trend over weeks against what you actually ate. That correction is exactly what Arveno's adaptive nutrition coach does automatically.