Ori ToolsHow to use
- Enter weight, height, age and sex.
- Choose an activity factor (1.2 for little exercise up to about 1.9 for very active).
- Press Calculate.
When to use it
- Setting a calorie target
- Planning a cut or bulk
- Checking whether your intake matches your activity
Activity factors
TDEE is BMR multiplied by an activity factor: about 1.2 if mostly sitting, 1.375 for light exercise, 1.55 for moderate exercise 3–5 days a week, 1.725 for hard exercise most days and 1.9 for very physical work. A common weight-loss plan eats 300–500 kcal below TDEE.
Frequently asked questions
Which activity factor should I pick?
Start lower if unsure; people often overestimate activity.
How accurate is it?
It is an estimate. Track your weight for a few weeks and adjust.
Is it medical advice?
No.