CALORIE CALCULATOR

DAILY CALORIE BURN ESTIMATOR

Knowing how many calories you burn daily is essential for anyone serious about getting fit. Use our calculator below to discover your unique calorie needs and take the first crucial step towards transforming your health and body! Remember, every body is different - this estimate is your personalized starting point, not a strict limit. Let’s start your fitness journey today.

Age:
Gender:
Height (inches):
Weight (pounds):
Activity Level:

 

 

ACTIVITY LEVELS EXPLAINED

These activity levels are somewhat generic, so you should pick the one that is closest to your lifestyle and workout habits. Remember, these are the averages for the week. On days you exercise, you may burn more than the estimate, and days you don't, less.

SEDENTARY:

Little to no exercise. Your lifestyle involves mostly sedentary tasks such as desk work, reading, and watching TV, with minimal movement throughout the day.

LIGHTLY ACTIVE:

You engage in light exercise like walking, yoga, or leisurely biking for about 30-60 minutes, 1-3 days per week, OR an active daily routine that includes tasks like walking to transit and performing household chores without intentional exercise.

MODERATELY ACTIVE:

Regular exercise totaling about 1.5-2.5 hours per week, such as jogging, moderate weightlifting, or aerobic classes, OR an active lifestyle with frequent movement at work and more intensive chores or errands.

VERY ACTIVE:

You perform daily intense exercise totaling about 7-10 hours per week, including activities like running, cycling, or intense sports, OR a lifestyle with physically demanding daily tasks such as manual labor or extensive active commuting.

SUPER ACTIVE:

You engage in physical training for more than 12 hours per week, typical for elite athletes, OR have an extremely demanding physical job or lifestyle that involves continuous vigourous activity throughout the day.

Now, calculate your MACROS!

Get some help:

If you are serious about dialing in your diet, you should take advantage of available resources that can help.. Here are some of my favorites:

  • DexaFit: For discovering the exact breakdown of your fat and muscle composition, learning how many calories you burn, receiving personalized coaching, and more! Weight changes alone don't reveal the full picture—DexaFit does. Know exactly how you're progressing.
  • Lumen: For figuring out if your, diet, exercise, and lifestyle is bringing you closer to your goals.
  • MyFitnessPal: For tracking your calories and macros.