formed labs / Free tools / TDEE
How many calories do I burn?
Your maintenance calories (TDEE) from your age, height, weight and how active you are.
Exercise 3 to 5 days a week
Your body burns about 1,780 a day at complete rest.
Check your numbers: age 14 to 90, height 4 to 7 ft, weight 80 to 500 lb.
Lose-fat calories are held at a safe floor for you. Losing slower beats not eating.
Mifflin-St Jeor formula. Turn this into protein, carbs and fat.
This is your starting number, not a promise. Weigh in once a week and let the scale tell you what to change.
Every activity level.
Your maintenance calories at each level. Yours is lit.
| Level | What it means | Calories a day |
|---|
How it works.
At rest (BMR)
Men: 10 × weight in kg + 6.25 × height in cm − 5 × age + 5. Women: the same, − 161 instead of + 5.
Moving (TDEE)
Your BMR × your activity level: 1.2 desk job, 1.375 light, 1.55 moderate, 1.725 hard, 1.9 athlete.
Lose fat
About 500 a day under your TDEE, roughly 1 lb a week. Never below 1,200 a day for women or 1,500 for men.
Build muscle
About 300 a day over your TDEE. Aim to gain ½ to 1 lb a week and let the scale decide.
Now go use it.
One brand, four doors. Three of them are free.
Straight answers.
From the free formed labs plan.
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, counting rest, everyday movement and exercise. Eat this much and your weight should hold steady.
How is my TDEE calculated?
We use the Mifflin-St Jeor formula for your calories at rest (BMR), then multiply by your activity level, from 1.2 for a desk job to 1.9 for training twice a day.
How accurate is it?
It is an estimate, usually within about 10%. Eat at this number for 2 weeks and weigh in once a week. Weight going up or down? Adjust by 100 to 200 calories.
How many calories to lose fat or build muscle?
About 500 a day under your TDEE loses around 1 lb a week. About 300 a day over it builds muscle with little extra fat.