Estimate your daily calorie needs from BMR + activity.
Free to use, no sign-up required. Calories (TDEE) is one of 198 tools built into Xenition, alongside a chat that can use them for you.
Estimates the calories you burn at rest (BMR) and in a full day (TDEE), with daily targets for losing, keeping or gaining weight.
BMR uses the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. TDEE = BMR × 1.2, 1.375, 1.55, 1.725 or 1.9 by activity. Goals add −500, −250, 0, +250 or +500 kcal, and loss targets never go below 1,500 (men) or 1,200 (women). Weekly change assumes 7,700 kcal per kg or 3,500 per lb. Macros are 30% protein, 40% carbs and 30% fat at 4, 4 and 9 kcal per gram.
A 30-year-old man, 180 cm and 80 kg, has a BMR of 1,780 and, at Moderate, a TDEE of 2,759. Lose weight gives 2,259 kcal, about −0.45 kg a week, and maintenance macros are 207 g protein, 276 g carbs and 92 g fat.
When your TDEE is low, subtracting 250 or 500 would drop below the 1,200 or 1,500 kcal floor, so both are held at the floor. These are estimates, not medical advice.
Judge your whole day, not just workouts. A desk job with a few weekly sessions usually fits Light or Moderate.
You do not have to open Calories (TDEE) to use it. Ask Xenition in plain language and it runs the right tool, then carries the answer into whatever you are working on — a document, a spreadsheet, a deck.