Total Energy Expenditure (Calories) Calculator

The FDA recommends a calorie intake of 2500  Calories a day for men and 2000 calories a day for women. This is a general recommendation and not very accurate. Your actual Total Energy Expenditure or TEE is likely quite different. It is based on a combination of your BMR, Basal Metabolic Rate, and your activity level. In order to adjust your eating for weight loss, you don’t need to geek out, but you do need tp know the numbers provided by this banging free calculator I am giving you for your knowledge and joy. Okay.maybe not joy.

Anyhoo… This calculator uses the Mifflin-St Jeor formula, which provides a greater accuracy with regard to your activity level. Enjoy and remember to come back as you lose the pounds because these numbers WILL change!

Note For My Transgender Friends

The binary nature of this calculator isn’t exclusionary. Hormones have changed everything. This calculator would be completely inaccurate for you. However, if you are transitioning female your caloric needs will decrease as the hormones do their thing and your body composition changes. What was your normal caloric burn as a male might well be overeating a year into treatments. 

A Note About Your Macronutrient Balance

This is a general recommendation based upon about 20% of your calories coming from proteins.

Your precise macro balance can be shown by a nutritional DNA test, but really? No need to geek out on these. You can, but while losing weight the one to pay closest attention too is protein. You need 0.6 to 0.8 grams per pound of body weight per day. More doesn’t help. Less hurts.

Obesity Classes Defined

Obesity classes is a way of assigning risk for developing metabolic syndrome, which is a cluster of obesity related disease such as type 2 diabetes, hypertension, hyperlipidemia and etc based on your BMI. The following classes are defined.

Obesity Class BMI Range Risk Level Dietary Action Needed
Normal No Risk Follow a protein, vegetable and fruit focused whole foods eating style with regard to your maintenance calories.
Overweight 25 to 29.9 Not Obese Follow a protein, vegetable and fruit focused whole foods eating style with an appropriate calorie deficit.
Obesity Class I 30.0 to 34.9 Low Risk Follow a protein, vegetable and fruit focused whole foods eating style with an appropriate calorie deficit.
Obesity Class II 35.0 to 39.9 Moderate Risk Follow a protein, vegetable and fruit focused whole foods eating style with an appropriate calorie deficit. Engage with provider to check for pre-diabetes & hypertension as well as specific dietary instructions
Obesity Class III >40 High Risk Healthcare Provider intervention recommended

Know your Numbers

Imperial
Metric
Step 1: Basic Information
Step 2: Activity Level
Step 3: Select your purpose
Your results:
Basal Metabolic Rate (BMR):
0
Body Mass Index (BMI):
0
Target calorie intake per day:
0
Macronutrient Balance:
Fats: 0 g
Protein: 0 g
Carbohydrates: 0 g

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Blueberry Superfood Glue

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Health Coaching

I hold a Health Coaching Certification from Institute for Integrative Nutrition: Certificate Verification Link FYI. I hate the word coach. Its overused. I consider myself a Wellness Advocate in this one of my several roles.