BMR Calculator
Start with the BMR calculator to confirm your resting energy before adding activity multipliers.
Check BMR firstEstimate your TDEE with activity presets or steps and workouts. Includes TEF option and goal targets for deficit or surplus.
Total Daily Energy Expenditure (TDEE) adds everything you do on top of BMR—movement at work, casual activity, workouts, and the cost of digesting food.
Use simple presets when you just need a quick estimate, or switch to the advanced tab to log steps, standing hours, and structured training sessions.
These are the four acronyms you’ll see most often when planning daily energy spend.
The TDEE guide walks through activity presets, advanced logging, and how we translate workouts into EAT calories.
Start with the BMR calculator to confirm your resting energy before adding activity multipliers.
Check BMR firstKnowing lean mass makes TDEE estimates more precise. Use the body-fat calculator if you don’t have a recent measurement.
Measure body fatReady to log specifics? Switch to the daily calories calculator to track steps, workouts, and TEF day by day.
Log daily burnUse advanced mode when your routine changes often or you track steps and workouts closely. Otherwise the presets give a solid baseline.
Match the preset to your average week. If you sit all day and train three times per week, “Moderate” usually fits. Heavy training or a physical job points to “Very active”.
TEF adds roughly 10% on top of BMR + activity. Turn it off when you want to view energy spend without digestion.
Keep all measurements in one place.
See progress over weeks and months.
Simple guidance based on your data.
Your data stays yours. Export anytime.
Email our team and we’ll reply as soon as we can.
support@microsaaslabs.com