Total energy expenditure

Calculate your daily calorie consumptionThis is a very precise metabolic calculator. It calculates your resting metabolic rate and your total energy consumption in calories or kilojoules. This can be a helpful tool for weight loss as it allows you to estimate the amount of calories that represents your energy balance. If you eat less than this, you will lose weight.

 

Instructions:
1. Use the dials until you have entered time spend on sleeping and other activities on a typical day (24 hours).
2. The calculator assumes that all unaccounted time is spend sitting.

Basal metabolic rate
Total energy expenditure
0
0
kcal
kcal
Gender
Age
Weight
height
Intense exercise
Moderate exercise
Light exercise
Standing / walking
Sleeping
Sitting
Maximum effort
Intensity sports
Fast running
Fast rowing
Strength training
Wood-chopping
Most sports
Bicycling
Housework
Gardening
Brisk walking
Golf
Cooking
Easy walking
Shopping
(Remaining time)
24:00
h:m

 

Estimate energy expenditureIf you want to increase accuracy of your estimation, you should print this sheet and fill it out hour by hour on a typical day. After that - enter values in to the calculator.

Calculate_daily_energy_expenditure.pdf

 


Background

The basal metabolic rate is calculated from the Schofield reference formulas used by WHO including age specific formulas for children. Energy cost of activities are based on various references and because children use relative more energy pr. kg body weight than adults, a dynamic correction is used for children depending on body weight.

At the other end of the scale, obese people tend to have their activity dependent energy expenditure overestimated. Accordingly, a correction factor for body mass indexes over 30 is applied.

In summary: this calculator is reliable for children as well as normal weight and obese adults.

References
Energy and Protein Requirements, Proceedings of an IDECG workshop, Edited by Nevin S. Scrimshaw, John C. Waterlow and Beat Schürch. 1994.
Eur J Clin Nutr. 1996 Feb;50 Suppl 1:S1-197.

World Health Organisation, Fao, and Unu. Energy and protein requirements. Geneva: WHO, Technical Report Series 724, 1985.

Exercise Physiology, McArdle, Katch & Katch, 5th ed

WHO Obesity Guidelines, 2000 - Technical Report Series 894

Schofield, W.N. 1985. Predicting basal metabolic rate, new standards and review of previous work. Hum. Nutr. Clin. Nutr., 39C (suppl. 1): 5-41.

 

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#112 David 2014-03-26 00:38
Quoting John:
How accurate is this thing? I have been doing an hour and a half of spinning at a vigorous to very vigorous pace and walking/hiking daily 4-5 miles, and when I put in the data this thing says 3500-4000 calories needed per day. I am 145, 5'10 male.


That sounds about right. Why do you think it's not?
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#111 Shannon 2014-03-24 19:53
I think this caculator is very cool i have never seen anything like it and i think they should make many more of them
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#110 Lis 2014-02-28 11:20
Does the Total energy expenditure calculator exsist as an android app?
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#109 Rahul 2014-01-15 15:39
I'm a little confused regarding calorie requirement when it comes to body fat percentage. For example I'm 24 years old, 64 KG, 179 cm, Male.

According to BF% of 9.02% I would be 1628 instead of 1659. Does this mean I have to eat more like a 62 KG person? Because to me based on my BMR of 1628, it seems that's a truer reflection of a person that weighs at 62 KG based on the BMR that's displayed here of 1629.

Also the maintenance calories for No Exercise is too high. TDEE of 2100 calories with Sedentary, 8 hours sleep & no other activity makes no sense. Every other calculator would show a TDEE of 1973. You could gain 1 KG in 10 weeks if 100 calories extra gets stored as fat! That doesn't seem right to me, especially since there's no option for Body Fat% in this calculator... Thus everyone's BMR would be different.
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#108 Trisha 2013-12-18 17:10
Sp practically speaking how do you all use this calculator, do you calculate your TEE first thing in the morning each day so you know how much to eat for the day?

And does anyone know if there's an app that uses this same calculator? Or if it feeds into MyFitnessPal/an y tracking apps?
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#107 Susan 2013-12-02 22:06
You're inspiring! I'm 60-struggled with wt & body image all of my life only to finally realize that yes, I have 'heavy thighs', even when I was a size 2-4 and in perfect physical condition-but am beautiful even now, at 5/3, 137 lbs, out of shape due to illness-hypothy roidism/adrenal fatigue for 10 yrs. finally better. I'm walking up/down 15-20 stairs several times a day, usually with 10+ lbs in tow. Can do 30 minutes of T-Tapp, light weight lifting, hour of gentle yoga- back to beginner's mind, as I used to do Asthanga, flow or power yoga for 90 mins. 4-5 times a week, AND walked an hr a day- that's what it took to keep my weight at 120 and toned. For 3 yrs, I've been strictly paleo. For almost a year on candida and parasite treatments. My weight hasn't budged in a yr. I'm 10-15 lbs over & more shapely but not toned size 8. ?Decrease protein, increase cals& carbs?. I'm usually at 1800 cals. 15% P/5 carb/80 fat. And increase workouts or add wt training? Advice???
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#106 Susan 2013-12-02 21:54
I'm 60 and have struggled with weight and body image all of my life only to finally realize that yes, I have 'heavy thighs', even when I was a size 2-4 and in perfect physical condition-but am beautiful even now, at 5/3, 137 lbs, out of shape due to illness-hypothy roidism and adrenal fatigue for 10 yrs. finally better. I'm walking up and down stairs several times a day, usually with 10+ lbs in tow. Can do 30 minutes of T-Tapp, light weight lifting, and and hour of gentle yoga- back to beginner's mind, as I used to do Asthanga, flow or power yoga for 90 mins. 4-5 times a week, AND walked an hr a day- that's what it took to keep my weight at 120 and toned. For 3 yrs, I've been strictly paleo. For almost a year on candida and parasite treatments. My weight hasn't budged in a year and I'm a good 10 lbs over ideal, though more shapely than before, but not toned. I wonder if I need to decrease protein, increase cals, and carbs, as I'm usually at 1800 a day. and increase workouts Advice???
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#105 Liz 2013-11-27 18:30
You do realize starvation mode is a myth. Also try looking up intermittent fasting. Just google search it. I could lose plenty of weigh if I only 500 kcals a day. My weight loss will slow slightly but my body wont start storing fat or keeping it. That would only happen if I fasted for a few days or more and then eat normally again. "starvation mode"=myth

It really isn't a myth. When you dip into chronic under-eating, you will get a response where your metabolism slows down and bodily functions start slowing down or ceasing. This is especially true for women. I do not recommend fasting to just ANYONE. Suggesting fasting as a legitimate way to stay or become thin can set up a lot of people for very disordered eating. There are many benefits for men to fast lightly, but it is potentially harmful. Slow and steady wins the weight loss race!
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#104 uhmm 2013-11-23 08:08
Quoting Ann B:
Trust the calculator to show you what you need to eat to maintain, repair and have energy for what you want to do. DO NOT subtract from this in a brainwashed attempt to lose excess fat.
Your body will hold onto fat if you eat less than you NEED/Total Energy Expenditure.
Your body will then have the energy to burn off the excess fat because you are no longer eating as though you live in famine country.
.
You do realize starvation mode is a myth. Also try looking up intermittent fasting. Just google search it. I could lose plenty of weigh if I only 500 kcals a day. My weight loss will slow slightly but my body wont start storing fat or keeping it. That would only happen if I fasted for a few days or more and then eat normally again. "starvation mode"=myth
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#103 Rick 2013-10-23 12:12
I believe the accuracy of this calculator is extremely questionable, as there are no precise definitions between what is fast and what is moderate and so on. I'm a cyclist. Two days ago, I rode 57 miles at an average speed of 19.5 mph. When I plug in those numbers onto the calculator, it tells me I burned approximately 4,500 cal, which is congruent with what my MapMyRide, Livestrong, and Cyclemeter apps are telling me. It is also congruent with what my Garmin cycling GPS tells me. However, all of those apps take into consideration my speed, which translates into effort, which directly correlates to calories burned. Without precise definitions of what is fast and/or moderate and so on, effort is left up to the individuals on exhaustion level, which is not an accurate means of measuring energy spent.
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#102 Ann B 2013-10-14 16:40
Trust the calculator to show you what you need to eat to maintain, repair and have energy for what you want to do. DO NOT subtract from this in a brainwashed attempt to lose excess fat.
Your body will hold onto fat if you eat less than you NEED/Total Energy Expenditure. If you WANT to sit at a computer all day, your body will require less food/calories. If you want to be able to active....then you must eat to provide the energy instead of wish you had the energy.
Your body will then have the energy to burn off the excess fat because you are no longer eating as though you live in famine country.
Like a car, Your body requires a certain amount of gas to go fast OR far...and more gas to go fast AND far. Feed your body the gas/calories for the speed and distance you want to go each day.
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#101 Ali 2013-10-12 22:36
Quoting Rohi:
Can someone answer this: My BMI is 1309 and my TDEE is 2028.How many calories should i be eating to lose weight?? If i eat 1500 calories a day,will i lose 1kg a week???

If you want to lose weight, subtract 500 calories from your TDEE. Eating 1500 calories is enough to make you lose 1 kg a week
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#100 John 2013-09-26 20:23
Quoting Ryan:
Quoting John:
How accurate is this thing? I have been doing an hour and a half of spinning at a vigorous to very vigorous pace and walking/hiking daily 4-5 miles, and when I put in the data this thing says 3500-4000 calories needed per day. I am 145, 5'10 male.

I think its 3500-4000 to maintain that weight.
And you might be overestimating vigorous exercise


lol, I'm not overestimating my exercise level at all, as I wear a HR monitor and can endure for long periods of time. I was simply wondering how accurate the thing was. However, upon looking at my daily consumption, I bet I eat between 3000 and 4000 calories a day.
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#99 Rohi 2013-09-24 21:36
Can someone answer this: My BMI is 1309 and my TDEE is 2028.How many calories should i be eating to lose weight?? If i eat 1500 calories a day,will i lose 1kg a week???
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#98 Ryan 2013-09-24 21:23
Quoting John:
How accurate is this thing? I have been doing an hour and a half of spinning at a vigorous to very vigorous pace and walking/hiking daily 4-5 miles, and when I put in the data this thing says 3500-4000 calories needed per day. I am 145, 5'10 male.

I think its 3500-4000 to maintain that weight.
And you might be overestimating vigorous exercise
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#97 John 2013-09-20 23:00
How accurate is this thing? I have been doing an hour and a half of spinning at a vigorous to very vigorous pace and walking/hiking daily 4-5 miles, and when I put in the data this thing says 3500-4000 calories needed per day. I am 145, 5'10 male.
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#96 yanna 2013-09-20 00:54
More Calories...
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#95 Vixipixi 2013-09-11 15:00
Eat less than the TDEE number - so +/- 1833 should drop a lb a week.

Quoting Laura:
My metabolic rate is 1,445 and my total energy expenditure is 2,388

Which number do I need to consume less than? Please advise, thanks! :)
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#94 Laura 2013-09-06 13:53
My metabolic rate is 1,445 and my total energy expenditure is 2,388

Which number do I need to consume less than? Please advise, thanks! :)
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#93 Kelsey 2013-08-23 04:26
@Mark

Don't get too caught up in calories. Just do the deficit of 500 cal/day for now, and increase the amount of protein you eat. For example, if you are aiming for 3000 calories a day, and right now you're doing 15% of that as protein, increase it to 20%, and decrease your carb intake. Ideally, your diet should be like 55% carbs, 20% protein, and 25% fat. Carb calories (sugar or the good stuff like starch) and protein are both 4 calories per gram, and fat is 9 calories per gram. So, 20% of 3000 is 600 calories or 150 grams of protein. I dunno what your calorie intake is, so adjust accordingly. But the increase in protein and decrease in carbs with help you lose more fat than muscle mass, and then in turn help you gain muscle. Good luck =]
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#92 Mark 2013-08-13 16:33
I started dieting and lifting weights.
When planning my diet and calculating how long it will take me to reach my weight goals, should I subtract 250 calories from my estimated calorie estimate to adjust for the half pound a week of muscle gain I estimate I will gain? Or will the fat burned as a result the process of muscle growth compensate for the increased weight caused by the increase in muscle mass.
For example: Let’s say my calorie deficit is 500 calories per day. That means I will lose one pound per week. However, if I am gaining a half a pound a week in muscle mass, should I just pretend I am really have a calorie deficit of 250 calories per day? Or will the building and repair of mucle take 250 calories or more per day?
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#91 Kelsey 2013-08-08 05:31
[quote name="angela derubbio"]Ok, im trying my best to understand this calculator and although i might sound stupid... I kickbox 4, sometimes 5 days a week... i eat right all the time but am not losing... it may be that im not eating enough during the day... so i put my numbers in..quote]
Hey I hope you've figured it out in the last five months... but I just have a little tip/though-prov oking question: exactly what are your calories made up of? This makes all the difference! You may need to eat more protein than carbs, or more fat--also I mean the good stuff, not boxed foods! Get raw foods, organic if you can
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#90 Kelsey 2013-08-08 05:27
One thing I'm noticing from these comments... I think a lot of you are overestimating your daily activity levels--keep in mind, these are estimates. I keep close track of my activity and calorie intake, and even when I put in my most intensive workout day ever, my TDEE is still only 3000 calories (of course I'm 5'6'' and 125 lbs).

If you're trying to lose weight, I recommend setting your weight to the GOAL weight, not your current weight. OR, subtract 500cal/day to lose. NEVER GO UNDER YOUR BMR! The BMR is the amount of energy it takes for you to simply exist--this powers your brain, heart, lungs, muscles, everything. Never EVER go under your BMR.
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#89 Kelsey 2013-08-08 05:20
Quoting Bbygurl:
I've been undereating for 6 months on 200 -900 calories and I'm 4"9 and 74 pounds and have only lost 27-30 pounds. I'm also 16. This says my rmr is 1800 or probs even more um wtf ? And my bmr is 1169 which is accurate. Lately I been reactive eating then compensating through exercise and binging and purging everything which has and eating 800 calories a day 1000 sometimes if my net is 600 or less

I hope you realize what you described just now is considered an eating disorder.... losing 30 pounds is INSANE, and absolutely spot on for all the undereating and purging you do. The point of the BMR is to show you the MINIMUM calories you should intake a day. Eating less than this is suicide. Please seek help from your loved ones. Skinny is not worth compromising bone density and brain function. Stop harming yourself while you're still young... please.
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#88 Kelsey 2013-08-08 05:18
Quoting Lizzie:
I'm 20 years old, female, 5'4" and around 120 pounds. I currently have a broken leg and am on crutches for the next few months. I am mostly sedentary with very little strength training (upper body only).

I'm worried because I am unable to exercise like I was, and I'm trying to limit my intake, but I've been so hungry... I really don't want to gain weight. Is it possible that I'm burning more calories from my injury healing and walking on crutches?


Oh, this hurts me... eat like normal. Your body is working overtime to heal. Eat good foods, high in vitamins, especially calcium. DO NOT RESTRICT YOURSELF.
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#87 Bbygurl 2013-08-04 06:35
Ok my last comment made no sense this website is impossible on mobile ugh
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#86 Bbygurl 2013-08-04 06:32
I've been undereating for 6 months on 200 -900 calories and I'm 4"9 and 74 pounds and have only lost 27-30 pounds. I'm also 16. This says my rmr is 1800 or probs even more um wtf ? And my bmr is 1169 which is accurate. Lately I been reactive eating then compensating through exercise and binging and purging everything which has and eating 800 calories a day 1000 sometimes if my net is 600 or less
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#85 rozen30 2013-07-30 02:38
Quoting Clara:
How come men require more calories for the same weight/height/activity level than women in this calculator? Should be the same?

men have more muscle, which requires more calories to remain.
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#84 Lizzie 2013-07-30 01:50
I'm 20 years old, female, 5'4" and around 120 pounds. I currently have a broken leg and am on crutches for the next few months. I am mostly sedentary with very little strength training (upper body only).

I'm worried because I am unable to exercise like I was, and I'm trying to limit my intake, but I've been so hungry... I really don't want to gain weight. Is it possible that I'm burning more calories from my injury healing and walking on crutches?
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#83 Clara 2013-07-26 19:01
How come men require more calories for the same weight/height/a ctivity level than women in this calculator? Should be the same?
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#82 Horatio 2013-07-26 09:34
@ #82

The results calculated are a.) the average and b.) therefore statistically only going to exactly apply to about half the population.

So, YMMV. Also, unless you're tracking your nutrition with a high level of detail - measuring instead of estimating, etc. - then you're likely significantly underestimating your caloric intake.

And finally, if the levels or types of foods and exercise that you're doing haven't changed in a long time, your body adapts and becomes extremely efficient and weight loss / muscle gain will slow. For some, mixing things up - changing diet or trying a new fitness routine will move you off the plateau.
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#81 Fish 2013-07-02 19:31
This calculator puts my BMR at 1,782 and my TEE at 4,679. I keep a fairly good track on how many kcal's I stuff down the chimney, and I would say that my daily average is about 2,500, tops. That leaves a 2000+kcal gap between my expenditure and my intake, and since 3500 kcal ~ 1 pound, this means that the calculator is suggesting that I should be dropping more than half a pound each and every day. I have been doing the same ammount of excercise and work for over half a year, and my eating habits have also remained the same, and I haven't dropped more than 7-8 pounds - without gaining any significant ammount of muscle. How is this possible? I don't really need or want to drop any weight, however, but either this calculator is quite a bit off or I missing something completely.
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#80 Misty 2013-06-06 12:55
1640 2321 are my numbers first is BMR. Should I make sure i eat those calories calories daily? Wanting to lose 2 lbs a week. Have never done a calorie counting program before
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#79 lola bunna 2013-06-05 01:18
Quoting Bazil Woodcutter:
I often find myself stretching my anal muscles intensely, does this count?


yes, it burns roughly 69 calories ever second
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#78 Bazil Woodcutter 2013-06-04 13:26
I often find myself stretching my anal muscles intensely, does this count?
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#77 Bluebeachball 2013-06-02 21:34
For all those folks saying that they are eating less but not losing weight, firstly these calculators are a guide, an average, and secondly, double check the calorie intake i.e. make sure you are correctly calculating what you eat. If you eat less than you burn, you will lose weight. It falls off me when I eat less and am active, but I am tall and pretty active.

You don't get mysteriously overweight people in countries where there isn't enough to eat. If you ain't losing it, you ain't burning it! Yo yo dieting is said to alter your metabolism, so get it measured perhaps?
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#76 Becca 2013-05-31 16:37
Quoting Claudia:
Do I have to eat less than my basic metabolic rate or my total energy expenditure? cause my total energy expenditure seems freakishly high. Almost 4000 :o

eat less than your TDEE and more than your BMR
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#75 Claudia 2013-05-24 11:54
Do I have to eat less than my basic metabolic rate or my total energy expenditure? cause my total energy expenditure seems freakishly high. Almost 4000 :o
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#74 LoseWeight TodayNow 2013-05-03 18:55
O my God. Your site has a wealth of information. I could live here and just read. Lol.
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#73 S 2013-04-25 02:12
I do a different one each day. But I am a student so its easy for me to find the time because Im at my computer al ot
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#72 Nagame 2013-04-22 19:44
At first I thought that its TDEE # was WAY too high, that I couldn't possibly eat that many calories and not gain weight. After some calculations, though, I changed my mind. For example, if I sleep 7 hours and sit 16, I spend an extra 532 kcal above BMR by sitting. It seems a lot, but it's just ~30 kcal per hr. Only in a coma I would burn 0 kcal above my BMR. Everything burns more than being in a coma/lying motionless, even sitting! You need energy to keep functioning. I think the problem is rather that we keep suppressing our metabolism, for example through undereating, starving ourselves down to 1,200 diets that are lower than BMR, preventing our bodies from actually burn "that many calories". No surprise the body eventually adapts to burn the least possible... it's just trying to keep us alive.
So, I think this is a very accurate calculator. If your metabolism is
not out of whack / forced to work at a suboptimal level, that is.
Thanks for creating it, I love it!
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#71 Janine 2013-04-15 18:09
Where do I get this from? Is this an app - or on computer???
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#70 Sean 2013-03-19 23:23
Hi,

I've been using this tool to track my TEE for a couple
of months now, It's come In really handy. I have one
question though. The calories I burn during sleep
using your tool  is way below that of other calculators.
I'm 6ft 1inch - 165lbs (M 41) and burn around 262 calories in 8hrs
of sleep (using your calculator) which is around 32 burned calories per hr.
I'd have thought it would be in the mid
60's?

Where an I going wrong?

Cheers 

Sean
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#69 angela derubbio 2013-03-14 16:27
Ok, im trying my best to understand this calculator and although i might sound stupid... I kickbox 4, sometimes 5 days a week... i eat right all the time but am not losing... it may be that im not eating enough during the day... so i put my numbers in...my bmr is 1,462 and 2,014 on the days i dont work out and 1,462 and 2,900 on the days that i do workout... on the days i do workout, am i supposed to eat 2900 cals a day (minus 500) and on the days i dont workout eat 2014 (minus 500)... im so confused!! I just need to know how much i should be eating in order to lose weight because whatever im doing now isnt working! Thanks!!
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#68 Morten Zacho 2013-03-13 10:20
P - The estimate is quite accurate. Energy expenditure when sitting is higher than BMR, so you will burn an additional substantial amount of calories by sitting all day.
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#67 P 2013-03-13 04:44
The TEE seems wildly inaccurate. Mine says by BMR is 1999 which seems accurate, but if I sit around all day I'm not going to burn an extra 900 calories (my TEE was 2890).
I'd like to see some sort of reference for this calculations.
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#66 M 2013-03-12 21:18
Quoting Jenny:
So, it says my energy expenditure is 3,350 a day....It seems like a whole lot of calories but I have heard that most of us eat too little.


Obesity is an enormous health problem in the USA. Next time someone tells you that most of us eat too little, ask for a reference.

I once sat in on a meeting of prevalent doctors who were so concerned with this issue, they were discussing how obesity can be stigmatized to shame people into not eating, just like widespread smoking was eliminated by turning smokers into pariahs.
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#65 jordan 2013-03-06 16:41
remember if you work out you are gonna gain weight for a little while before you see fat loss because you actually build the musles up which weight more than fat, so eventually you will see the loss of fat weight it will just take a while.
also if you are working out you want to eat to whatever your body needs, me i need around 6000 calories for my workout a day cause i burn 2000-3000 of that off everyday and to gain the mass i want i have to intake more, also eating 5 medium sized meals a day is better than anything else, eating really small meals is not good for you, so just do some research on how you should eat according to your level of activity in order to properly loose the weight. www. foodtracker.org is a good one
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#64 JS 2013-03-01 01:39
This is weird... The BMR is high--I tested last year and it was a lot lower, but even if I decrease the weight to 20kg less than my weight, the TEE is still higher than what I'm eating. And I haven't lost weight for a long time. What's wrong? The calculator? Or am I eating too little?
It says I should eat 2519 kcal, and I eat 1950 kcal a day. And my days are pretty consistent
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#63 Jenny 2013-02-26 20:55
So, it says my energy expenditure is 3,350 a day. So does this mean I can eat that many calories a day to maintain current weight or eat less than that amount to lose weight? It seems like a whole lot of calories but I have heard that most of us eat too little.
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#62 Tina 2013-02-10 12:46
Quoting Win:
Oh, for the love of all that is good and right!!

Could someone take a look at this?
My BMR is 2104.
My TEE is 3031.
So I should look at a 500-700 calorie reductions from the TEE?
I have been at 1300-1700 a day. I haven't lost much. Is eating too little my problem?

Thanks for all the help in advance!!


Have you been working out and lifting weights? You may be losing fat, but gaining muscle. Do you measure inches? How are your clothes fitting?
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#61 Tina 2013-02-10 12:41
I really like this tool. I have used it for myself and many clients. Ihad the bod pod testing done yesterday and it was about 180 calories off for resting MB. I feel that is pretty accurate for an online estimating tool. I have lost over 65 lbs.
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#60 Morten Z 2013-01-06 13:41
Hi Nicole
Thanks for your comments. It is not easy to solve the problem with a varying schedule, but you could either choose the most typical day you have or you could take three different days and do an average.

The calculator works on most phones but especially the default Android browser on older phones is not good. the Chrome browser for Android works much better.
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#59 Nicole 2013-01-05 17:51
This tool is wonderful for people who have a consistent schedule, however, my schedule has me doing something different everyday between the hours of 11a.m.-9p.m. so I cannot correctly figure out a daily number, unless I do a different one for each day but then how would I go about figuring out the rest? On top of that, the dial feature is very difficult to use on my phone (android) and seems to pause a lot. It would be more convenient for some to just be able to type in a number and perhaps have the chart explanation available to view BEFORE putting in numbers. Again, great tool for someone who has a consistent schedule but it won't work for me. Back to the drawing board........
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#58 Kay 2012-12-01 19:41
This calculator wasn't accurate for me either. I've been tracking my calories and exercise for 18 months. In the first 12 months I lost 43 lbs eating (on average) 1690 calories per day and working out 3-4 days per week. That means I have a weekly calorie deficit of around 2,900 calories (.8 lbs per week loss). That means I burn about 2,100 calories per day, average. According to this calculator, I'm burning 2,300 on days I don't even work out, and 2,600 calories on days I do. Clearly, something isn't adding up here. My stats are Female, 35, 5'4", SW 222, CW 164. I eat 90% clean and do a mix of cardio and weights for exercise. (Also, while I seem to lose weight slowly, I also gain pretty slowly. It took me 10 years and two kids to gain 50 lbs and I was eating anything I wanted and not working out during that entire time. Maybe my body just likes stasis?? )
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#57 Brian 2012-11-28 05:09
I really like how it makes you think about your day. How long are your sitting? How much time do you sleep? Getting a good night's sleep is actually really important in weight loss. How intense is your exercise? Mild, moderate? I like to combine a 3-minute warm-up with 7 minutes of intense exercise on one body part, then follow that with 9 minutes of cardio. It's a great way to focus your workout and cut down on your exercise time.
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#56 Melissa 2012-11-15 20:58
Something about this calculator I find odd is that while energy expenditure is higher when your under 18 years old (which makes sense) It also gets higher after age 30. Which doesn't make sense. I thought metabolism continuously lowers as you get older. So should expenditure be lower after age 30?
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#55 Soboy 2012-11-09 15:44
This puts me about 1000 calories too high per day.
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#54 A 2012-11-03 14:59
This is definitely not accurate. I had my BMR professionally tested, and it is actually 200 kcal LOWER than the calculator has estimated.
As an online tool, that's really all it can do - estimate, using a generic equation. However, everyone's body and body composition is different.

The best way to truly find your BMR is to get it tested. Since that may not always be possible, for estimates there are definitely better calculators/for mulas out there - ones that have given me very close to my actual BMR number.
This is especially important if you're using this for weight loss and trying to get off those last few pounds, a 200 calorie discrepancy will greatly throw off your efforts.

Granted, not everyone will have the same discrepancy I did (maybe less maybe more). It's certainly something to consider.
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#53 SkinnyMe 2012-11-01 01:12
This calculator is accurate and I thank the creators as it has helped me to lose 50 pounds. From the comments here some poor people are twice unlucky - fat and stupid!
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#52 SwaGG_SeaN 2012-09-24 00:41
This is a remarkable tool because it's quite accurate, it takes into account all your activities, remember people if you all want to lose weight eat less and exercise more that's the key.
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#51 Eugene 2012-09-07 00:53
Two questions:
1. What formula is it using?
2. If I'm lying on my bed most of the day, how do I incorporate that?
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#50 101 2012-09-02 18:02
what do you put things like having a shower or just general standing activities like hairstyling/sho wering/preparin g food/getting dressed under?
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#49 Morten 2012-09-01 10:53
101 - Yes, this calculator is as accurate as possible. It depends on how good you are on estimating what you do during a day, but the parameters and calculations used in the calculator are highly accurate.
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#48 101 2012-08-31 17:39
Has anyone actually found this calc to be accurate?
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#47 Gracey 2012-08-27 18:04
Hi. I don't have a calculator on my screen on which to calculate my BMR. Can somebody advise please?
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#46 fonzi 2012-08-26 22:02
So I see the calculator but how do I input my information??
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#45 kast 2012-08-18 17:31
This is accurate short of measuring energy expenditure through VO2, and takes alot of factors into account. The basal metabolic rate (BMR) is the minimum amount of energy your body needs to stay alive, enegry for organs, heart, lungs etc. The TEE refers to how much energy your body actually consumes taking into account activity, sleep etc. KJ and calories are different units of enery measurment. Its quite simple if your consistantly expending more energy than you consume , YOU WILL LOOSE WEIGHT. The problems come in how we measure our intake and expenditure. Those who think that there expending more energy but not loosing weight, have probably underestimating how much they are consuming. You have to take into account everything! snacks , mouthfuls here and there all add up to alot of calories. Alcohol and drinks are often underestimated.
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#44 anony 2012-08-18 14:38
It says my BMR is ~2500cals, and yet I often eat well below that. Have done for ages now and not hit a plateau in my weight loss. My point is that I have not gone into starvation mode and feel quite healthy and full of energy.
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#43 sarahM 2012-08-10 21:58
well according to every other energy expenditure calculator on the internet this one is right
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#42 Elliott 2012-07-18 13:51
I'm in really good shape, but I find it hard to believe that my expenditure is 16 600 kj...
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#41 Ally 2012-05-27 17:46
So...Do I go by the BMR or the TEE?
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#40 Natalie 2012-05-16 19:44
Trying to do the TDEE Calulator but it wont let me put in my age weight or height???
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#39 tomGSB 2012-05-07 04:26
Hey for you nutrion stupid you should not cut out carbs fats or proteins but instead ratio them out.. you need carbs for energy. if you exersise carbs will help you lose fat because you will be able to exersise longer and at a higher intesnsity when your carbed up.. REMEBER A CALORIE IS A CALORIE NO MATTER WHAT
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#38 hamish 2012-03-26 01:47
tis pretty cool
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#37 Ever 2012-03-14 22:36
I lost so far 52 lbs in about a year by doing the following:
- eat 6 times a day (breakfast then snack then lunch then snack then dinner then snack)
- Try to keep the main meals below 600 calories
- Keep this meals as lower as possible on Fat and sodium.
- Snack less than 100 calories
- Walk at least 30 mins a day.

I recommend to use a free calorie counter to keep track of your progress,get your goals and be healthy.
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#36 Win 2012-03-14 21:03
Oh, for the love of all that is good and right!!

Could someone take a look at this?
My BMR is 2104.
My TEE is 3031.
So I should look at a 500-700 calorie reductions from the TEE?
I have been at 1300-1700 a day. I haven't lost much. Is eating too little my problem?

Thanks for all the help in advance!!
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#35 Kathryn 2012-03-03 01:48
Ah, sorry - that was in response to the post at the bottom of the page, it was covered further up! Please disregard.
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#34 Kathryn 2012-03-03 01:46
http://en.wikipedia.org/wiki/Joule#Conversions
http://en.wikipedia.org/wiki/Conversion_of_units_of_energy

Both kilojoules and kilocalories (kcal or Cal) are measurements of energy. The prefix k, or kilo-, indicates x1000. Thus a kilojoule is 1000 joules, and a kilocalorie is 1000 cal. (Note, Cal with a capital C is used to represent kcal in some places.)

See the wiki pages above for the physics definitions of a joule and a calorie.

1kJ does not make up 1 kcal. One cal is equal to approximately 4.2kJ.
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#33 skyrty 2012-02-08 07:16
No way. I'm a 20 year old female at 102 lbs and 5'2", with 3 hours light exercise, 5 hours standing/walkin g, 8 hours sleeping, and 8 hours sitting. It says my energy expenditure is 2,225. On average, I eat between 1200 and 1600 calories a day. According to this, I should be losing weight rapidly, but I've been maintaining.
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#32 Carbmonster 2012-02-04 10:00
Carbohydrate-ri ch foods stop you from loosing fat and weight. Max 20-50gr. carbs, 1,5-2gr. protein pr. kg body and the rest fats (animal etc.) Avoid the cheap oils like sunflower etc. except Olive-oil. Nuts is good. Meats of all kind, vegetables of all kinds (over ground is best) and check you get enough magnesium and potassium.

Keep at it, check you body-feel an waist. Thats it.
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#31 jeff currey 2011-11-09 06:48
Total kCal seems high- by at least 20%. using zero for exercise values, i get all my activity- 9 hrs- standing and walking, and it displays 3,060 kcal.
My BMR is 1,750 kcal.
i eat minimum 1,800/ day and usually close to 2,000.
I DO NOT have a 1,000 kcal deficit- but maybe 500 as i have been losing 1 lb/week as was planned.
Any thoughts?
thanx,
Eff
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#30 FatJim 2011-11-01 22:10
Says my BMR = 2850
Says my TEE = 4470

So how many calories should I be eating to lose 2 pounds a week?

Before starting my diet I was eating at least 3,500 calories a day, some days up to 5,000 and my weight remained the same for 3 years. (and I was eating the worst things - ie pizza, wings, beer, 4 cokes a day, candy or cake/pie etc twice a day, bacon cheese burgers, frys, chips etc etc)

Currently I've been tracking my calories for 30 days, every single thing I've eaten, and over a 30 period my daily avarage intake was 2,300 calories. In that 30 day time frame I lost ZERO weight. I have slightly increased the amount of activities I do day to day, (trying to walk or lift weights 10 minutes a day) and have been making sure I'm eating more healthful things. (high fiber, high protein, low salt, low fat)

I need help... Thoughts? Answers?

Male - Age 38 - 5'11 - 375lbs
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#29 Kate 2011-10-07 19:21
One of the reasons of not losing weight, even if you do create a calorie deficit is water retention. This is especially true for women. So, if you have calculated your total energy expenditure and have created a calorie deficit, but the scale is stuck, it doesn’t necessarily mean that your calculation was wrong. It is entirely possible, to not lose any weight for a week or two and then lose a lot of weight the third week. Kate at http://www.dietmythsandfacts.com/
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#28 heather 2011-09-12 00:24
Do i go buy the basal amout of calories or the total??
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#27 Kellie 2011-08-30 17:04
What you are saying makes sense isle but is this expenditure actually correct? Because on days that I don't work out it says im buring around 2500 calories, and days that I do go about 3,000. I eat about the same amount every day aside from my occasional weekend cheat days and my average daily intake is around 1500-1700. My BMR is 1500. I haven't lost weight since my first 10 pounds about 5 months ago... I dont know what I'm doing wrong! Am I in starvation mode as well or something?
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#26 ilse 2011-08-15 03:28
@stephanie: What does the calculator say is your Basal Metabolic Rate? The key is to NEVER eat fewer calories than that, otherwise your body goes into starvation mode and will refuse to lose weight (it thinks that every calorie you eat might be the last calorie it gets and it will store EVERYTHING). This happened to me earlier this year -- my BMR is close to 1400, and I was eating around 1250 and exercising. I lost some weight but then stopped. As soon as I started eating more, the weight started coming off again! Look for a deficit (total expenditure minus intake) of 500-700 calories a day for a loss of 1-1.5 pounds a week. So if you are actually burning 2800, then eat about 2100. I would go up gradually at first so eat 1600 a day the first week, 1800 a day the second week, etc. Warning: because you have been eating so little, your body may initially gain a little, but keep at it and don't give up...the gain will stop and you will start losing again once your body gets the idea that you aren't starving it anymore.
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#25 stephanie 2011-08-09 17:55
This says that my expenditure is 2800. Does this mean I should be eating less than that in calories? I have been on a "diet" since the beginning of the year and have only lost 10 pounds. I have been sitting steady at the same weight for the past 3 months. I eat a 1200 cal diet, mostly lean meats and fruits and veggies. I occasionaly have my cheat days. I exercise at least 5 times a week. Running on the treadmill or eleptical and weights, sometimes I even throw in an exercise video or bike ride with my son. What am I doing wrong? Should I be eating more? HELP!
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#24 John Smith 2011-07-18 23:43
This calculator is pretty accurate for me. I am a male, 145 pounds, and it says I expend 3000-3500 calories a day, which is pretty accurate. I workout hardcore daily, and I am active throughout the day, too. I have no clue how people are eating in the 1000's and not losing weight unless they sit on their butts all day, which I can't.
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#23 Clint 2011-06-23 03:27
There are some products that can assist in weight loss but no product is the "magic bullet". Though this product is a nice tool, there is nothing new under the sun. Weight loss has always been the second law of thermodynamics; eat less, exercise more, or both. Get a legitimate exercise program, (i.e. circuit training) and a solid nutrition plan, stick with it, and weight loss will happen. turbulencetraining4u.com
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#22 Gabrielle 2011-06-09 06:19
Excuse my question but...should I be eating less than the difference? Or simply less than the total expenditure?

I suggest that those focused on the balance start measuring those their waist-thigh-arm -butt and see what they see. Sometimes the balance doesn't show your progress.

If you are eating enough cals but are still not loosing, the best way to go about it is to get a little bit heavier weights to lifts, try to run sprints a little longer...Nothin g will change if you don't change your habits!
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#21 Eva J 2011-05-28 00:30
The Energy Expenditure calculator does not seem to be correct. If I had all these kcal I would be really fat.
There are other similar ways to calculate kcal on the net
that correspond a lot better to my expenditure. I am just
fit and have no over or underweight. Can you please adjust it better because it would be useful for my clients.
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#20 uprss 2011-05-18 14:01
Rss tape K1ck Clan Soldier Of Fortune 2 Section
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#19 chuu 2011-04-29 12:14
why is there an increase in metabolism at age 31 and 61? Surely it should be a drop?
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#18 prashant 2011-04-18 08:06
this is not applicable for broad body example those body whose bone wt so much
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#17 robbo 2011-03-03 03:12
woooooooooooooo i can eat anything i want and i nwever put on weight have a perfect body... i am a perfect human being!
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#16 Jeff 2011-02-27 05:15
does it take into account things such as digestion? and BMI? and how about muscle to fat ratio?
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#15 ALICE HARVEY 2011-02-17 12:20
i love cheese it THE BEST
my favourite colour is yellow and this energy expender helped me get healthy woohooo
GO HEALTH-CALC
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#14 Morten 2011-01-22 13:51
Aaron -> Your assumption is not totally correct. In this calculator energy expenditure is related to your weight. For the part related to basal metabolic rate this is of course based on a person with an average fat percentage.

For the energy expenditure related to physical activity it is a bit more complicated. For example walking at a given pace, expenditure is related weight no matter if the weight comes from muscle or fat. Therefore weight scaling is relevant for most activities.

However, this is not the case for high intensity work, because maximal oxygen uptake sets the upper limit for your energy expenditure potential (at least for activities lasting several minutes).

Therefore, at high intensities it is not relevant to scale your energy expenditure directly to your weight if you have a very high BMI (no matter if it is fat or muscle). For example, comparing two guys with the same height bicycling close to their max, the person weighing 300 lbs will not burn twice as many calories as the person weighing 150 lbs.

That is what BMI-correction is used for in this calculator, and it makes the calculation more accurate - for the bodybuilder as well as for the obese person.
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#13 Aaron 2011-01-22 08:35
This calculator is based on your BMI which means it’s not accurate. BMI is calculated from three variables which include; age, weight and height. This calculator doesn’t factor the amount of fat or muscle a person has into the equation. For example, calculating the BMI of a bodybuilder would produce results in the obese range. I have yet to find a calorie calculator that factors both lean body mass and fat.
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#12 Morten 2010-12-08 02:17
Adrian - maybe you could supply me with some numbers and I can explain it (your weight, age, exercise time etc.)

It sounds like you should lose weight, but if you have been on repeated diets for prolonged periods of time, your metabolism can be slowed down. The quality of your diet could also have an effect (ie. low protein versus high protein)
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#11 adrian 2010-12-07 15:02
My Expenditure is 3925, this concerns me because i only ever eat around 1600 - 1800 calories a day?

I have not seen any significant weight loss? or gain for that matter.
Please explain?
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#10 Morten Z 2010-10-09 10:58
Cathy -> Unfortunately, being on frequent diets can make your body more economic with calories. If your total energy expenditure is 2.700 kcal you are not likely to be too much overweight.

My suggestion for you is that you for a period change focus away from weight loss and only focus on healthy living. Don't count calories, choose healthy foods, avoid candy and junk food, get enough protein and fat of the healthy kind, exercise every day and include strength training. Make that your goal and forget your weight for the next 6-12 months.
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#9 Cathy 2010-10-09 00:45
This calculator says I expend 2,700 calories per day. I usually eat 1600-1700 calories per day. Why am I not losing weight? I thought creating a calorie deficit = weight loss?? I have not lost 1 single ounce in 4 years! I've tried lowfat (20% fat), lowcarb (5% carbs), lowcal (1200cals)and every diet program out there (Weight Watchers, Slim Fast, South Beach, Atkins, the Zone, Ornish, etc. etc. etc.. HELP!!!
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#8 Morten Z 2010-10-05 14:47
SJ -> This calculator is as precise as it gets. The other calculator is simpler and based on different calculations. The simpler calculator is similar to what you will find on most other websites, but I strongly recommend that you use the one on this page.
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#7 SJ 2010-05-17 13:20
How accurate is this calculator? As the TEE on this is the same (with no exercise) as on other calculator (with exercise included).

Cool calculator though, very slick!
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#6 tayeu 2010-04-09 08:28
@kelly your very wrong
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#5 Kelly 2010-04-06 20:27
kilo calorie is the same as calorie, a kilojule makes up kilo caleries and 1000 kj = 1kcal
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#4 metin2 yang 2010-03-20 09:09
it is very nice
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#3 Symone 2010-03-10 17:57
1 calories is so small 1 kcalorie is used instead this is the same as 1 calorie as used in nutritional labelling
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#2 jaz 2010-01-16 13:24
kj(kilo joules ) and kcal( kilocalories ) is a measurement of energy ie kcal is the same as calories but 1000x of its value ie calories 1000 calories but kcal = 1 kcal
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#1 sacha 2010-01-12 17:27
ummm well ya filling out is cool and stuff but what is the KJ thingy and the Kcal thingy???
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