Calculate Your Calorie Burn Rate

• Calories Terminology:A food Calorie (kcal) equals 1000 small calories. We display as Cals/day, equivalent to kcal/day
• BMR (Basal Metabolic Rate):The energy your body burns at complete rest to maintain basic life functions, representing the minimum calories needed for essential bodily processes
• TDEE (Total Daily Energy Expenditure):Your total daily calorie burn, calculated as:
  
    TDEE = BMR + NEAT + TEF + EAT
  
  Components:
  
    • BMR: Base metabolism
       (60-75% of TDEE)
  
    • NEAT: Non-Exercise Activity Thermogenesis
       Daily movement (15-30%)
  
    • TEF: Thermic Effect of Food
       Digestion energy (10%)
  
    • EAT: Exercise Activity Thermogenesis
       Planned exercise (variable)
  
  For practical calculation, simplified to:
  
    TDEE = BMR × Activity Multiplier
• Activity Level:A multiplier in the TDEE calculation that combines non-exercise activity thermogenesis (NEAT) and planned exercise. NEAT includes daily movement like walking, standing, and fidgeting, while planned exercise covers structured workouts. The multiplier ranges from 1.2 (sedentary) to 1.9 (extremely active), with sedentary representing minimal movement (desk job) and extremely active representing both intense regular exercise and an active job. For accuracy, consider your typical workday activity level separately from your planned exercise routine.
• BMI (Body Mass Index):A general indicator of body composition based on height and weight. For adults, while useful for population studies, it doesn't distinguish between muscle and fat mass. For youth (ages 2-20), BMI is assessed using age and sex-specific percentiles to account for natural growth patterns and development stages.
• Body Composition:The proportion of fat mass to lean body mass (muscles, bones, organs). Measured here using body fat percentage
• FFMI (Fat-Free Mass Index):A measure of lean mass relative to height, providing insight into muscular development independent of body fat
• Normalized FFMI:FFMI adjusted to account for height variations, allowing fair comparison between individuals of different heights
• Age-Adjusted FFMI:FFMI modified to account for natural muscle mass changes with age, providing more relevant comparisons across age groups
• MET (Metabolic Equivalent of Task):A measure of exercise intensity. One MET equals the energy used at rest (approximately 3.5 ml of oxygen per kg of body weight per minute)
• Calories per Minute:Calculated using the formula: (MET × 3.5 × weight in kg) ÷ 200. The 3.5 represents oxygen consumption at rest (ml/kg/min), and dividing by 200 converts oxygen consumed to calories burned, as 1 liter of oxygen yields about 5 calories of energy
• EPOC (Excess Post-Exercise Oxygen Consumption):Also known as the "afterburn effect," EPOC refers to additional calories burned after exercise as your body recovers. This elevated metabolism can last for several hours post-exercise, with the effect varying from 6-15% extra calories based on exercise intensity and complexity

• Without Body Fat %:Uses Mifflin-St Jeor Formula: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + s, where s = +5 for males and -161 for females
• With Body Fat %:Uses Katch-McArdle Formula: BMR = 370 + (21.6 × lean mass kg), with a 7.5% reduction for females to account for hormonal and physiological differences

• Activity level multipliers assume consistent daily activity patterns
• Weight loss calculations based on 250-1000 calorie daily deficits
• Exercise calorie estimates assume proper form and consistent intensity
• Individual results may vary based on genetics, medical conditions, and other factors

All calculations and data provided are approximations based on general formulas and research. Individual results may vary significantly based on factors including but not limited to age, genetics, medical conditions, and fitness level. This tool is for educational and entertainment purposes only, it is not medical advice and should not be relied upon for personal health decisions. Please consult your healthcare provider, registered dietitian, or qualified fitness professional for personalized advice and accurate assessments.