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Please remember to consult a medical expert if you want to gain or lose a lot of weight. calorie calculator may overestimate or underestimate your actual calorie needs. If you are looking to gain or lose weight, you can also use this number as a point to eat more or less then, respectively. Thanks to the Harris-Benedict calculator and Harris-Benedict equation, you can know the perfect amount of calories (or maintenance calories) to eat if you want to keep your body weight as it is. Bodybugg says I burned 4800 on vacation in PCB, FL today just from walking around talking to girls. If you walk around or do stuff the majority of the day, and are average size, it is very attainable. Keeping a healthy diet and using the Harris-Benedict calculator to keep an eye on your BMR will make it easier for you to stay in good health. getting a 3500-4500 TDEE really just requires not sitting around. If you are extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9.įor more on BMR, check out the Mifflin St Jeor equation calculator and the Katch-McArdle formula calculations.Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725 and.Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55.

Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375 Calculate EXACTLY how many calories & macros you need while bulking (weight gain), cutting (weight loss), or maintaining (TDEE).Sedentary (little or no exercise): calories = BMR × 1.2 Fill out the fields below to get a customized daily calorie and macro prescription, based on your goals and how you like to eat.Using your weight, height, age, and activity level, get an accurate insight into your Total Daily Energy Expenditure. To determine your TDEE (Total Daily Energy Expenditure), multiply your BMR by the appropriate activity factor, as follows: TDEE Calculator Determine your daily caloric burn with our TDEE calculator.