Calorie Burn Range Estimator

Estimate your daily calorie expenditure range based on weight, activity, and lifestyle. This tool helps you understand energy balance for healthier habits. Supports metric & US units. Fully offline.

Educational only, not medical advice.

Inputs

Metric US Units

Body Weight

Example: 70 or 155

Daily Activity Level

Estimation Method

Decimal Places

Estimated Daily Burn

2,248

calories/day

Typical range: 2,150 – 2,350 kcal

Interpretation

This is your estimated maintenance calorie range.

To lose ~0.5 kg (1 lb) per week, subtract ~500 kcal/day.

To gain weight, add ~300-500 kcal/day.

Key Notes

Individual metabolism varies ±10-15%.
Track your weight changes to adjust.
Significant unintentional weight loss/gain? Consult a clinician.

Understanding Your Calorie Burn

Your Total Daily Energy Expenditure (TDEE) is the total calories your body burns daily. It includes Basal Metabolic Rate (BMR) plus calories burned through activity.

Knowing your range helps with weight management, meal planning, and setting realistic fitness goals.

How to Use This Tool

Enter your current weight.
Select your typical weekly activity level.
Review your estimated maintenance range.
Adjust based on your goals.

Examples

70 kg, moderately active: ~2,250 kcal/day (range ~2,150–2,350).
85 kg, lightly active: ~2,550 kcal/day (range ~2,450–2,650).
150 lbs, very active: ~2,800 kcal/day (range ~2,700–2,900).

Activity Multipliers (PAL)
Level	Multiplier	Description
Sedentary	1.2	Office job, little exercise
Lightly active	1.375	Light exercise 1-3 days/week
Moderately active	1.55	Moderate exercise 3-5 days/week
Very active	1.725	Hard exercise 6-7 days/week
Extra active	1.9	Physical job & daily training

What‑If Helper: Adjust Activity

See how your estimated burn changes if you increase or decrease your activity level.

Activity Multiplier 1.55

1.21.31.41.51.61.71.81.9

2,248

calories/day at this activity level

Frequently Asked Questions

How accurate is this estimate?

It's a population‑based estimate. Individual metabolism, genetics, and body composition cause ±10‑15% variation. Use it as a starting point.

Should I eat exactly this many calories?

No. This is an estimate. Monitor your weight changes over 2‑3 weeks and adjust intake by ±200 kcal as needed.

What if my weight fluctuates daily?

Use a weekly average weight. Daily changes are often water weight. Input your typical weight.

When should I see a professional?

If you experience unexplained weight loss/gain, extreme fatigue, or have metabolic conditions (diabetes, thyroid issues), consult a healthcare provider.

Formulas & Assumptions

Mifflin‑St Jeor BMR (simplified): BMR = weight(kg) × 10 × activity multiplier.
Simple multiplier: Calories = weight(kg) × 32 × activity multiplier.
Range = ±5% of the central estimate.
Rounding to selected decimal places (0‑2).
1 kg = 2.20462 lbs. 1 lb = 0.453592 kg.

For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Common unit conversions and measurement best practices. Typical wellness metric ranges and public health guidance concepts. Basic exercise physiology concepts for energy expenditure.

Menu

Calorie Burn Range Estimator

AI Assistant

Was this tool helpful?