TDEE by Activity Level – Goal Adjusted

Your activity level is the biggest lever on daily calories, and most people misjudge it. This calculator computes your Mifflin-St Jeor BMR once, then shows all five activity scenarios side by side: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725 and athlete 1.9. Worked example: with a BMR of 1,650 kcal, the same body burns 1,980 kcal sedentary but 3,135 kcal at the athlete multiplier — a 1,155 kcal spread. Choose the row matching an honest week (training 4–6 times counts as moderate, not very active), then apply the goal slider: −500 kcal to lose about 0.5 kg per week, +500 kcal to gain, or hold at maintenance. The dual view exposes exactly what a desk job versus a physical job means for your plate.

1. 1

   Enter your stats

   Weight, height, age and sex give the Mifflin-St Jeor BMR

2. 2

   Compare five levels

   See sedentary through athlete TDEE side by side

3. 3

   Apply your goal

   Cut −500, maintain, or bulk +500 kcal from the right row

• 1

  Pick the level matching training PLUS daily steps

• 2

  When torn between two rows, take the lower one for two weeks and adjust

• 3

  Moving from sedentary to moderate adds roughly 500 kcal to TDEE

• Selecting "very active" for four gym sessions plus a desk job

• Counting a workout as license to skip the multiplier difference

• Recalculating with a higher activity level instead of eating less when loss stalls

• Forgetting the 1.2 sedentary row still includes daily living