RESTING EXPENDITURE ENGINE
BMR Calculator
Calculate your Basal Metabolic Rate using scientific formulas and view your estimated total daily burn across all physical activity tiers.
The minimum energy required for vital organ survival at complete rest.
< 5,000 steps/day · Desk job, little to no formal workouts
5,000–7,500 steps/day · Light exercise 1–3 days/wk
7,500–10,000 steps/day · Moderate training 3–5 days/wk
10,000–13,000 steps/day · Hard training 6–7 days/wk
13,000+ steps/day · Heavy daily labor or competitive 2x/day training
The Components of Human Energy Burn
Your Basal Metabolic Rate accounts for roughly 60% to 75% of your total daily caloric expenditure. The remaining calories are burned through three distinct non-resting components:
NEAT (Movement)
Non-Exercise Activity Thermogenesis: typing, pacing, fidgeting, posture, and daily step count. The most variable component.
EAT (Workouts)
Exercise Activity Thermogenesis: deliberate cardiovascular conditioning, sports, weightlifting, and structured athletic drills.
TEF (Digestion)
Thermic Effect of Food: the energy required to digest, break down, absorb, and store dietary protein, fats, and carbs.
Why Guessing Activity Multipliers Fails
Formulas ask you to pick an activity multiplier like 1.55 or 1.725. In reality, your energy expenditure changes from week to week based on recovery, sleep, step variance, and metabolic adaptation.
AdapTDEE eliminates static multiplier guesswork by computing your true expenditure directly from your daily scale weight change rate and calorie intake.