Most TDEE calculators ask you to pick an activity level, and most office workers pick one too high. This one builds your number from what you actually do: your steps, how long you sit and stand, and your workouts. It's the honest version for people who spend the day at a desk.
Your real TDEE
0 kcal / day
Same body, same desk, different amount of walking. Your current step count is highlighted.
| Steps a day | TDEE | Activity level |
|---|
BMR uses Mifflin–St Jeor. Steps are counted at about 0.57 calories per 1,000 steps for every kilo you weigh (about 45 per 1,000 steps at 80 kg), standing adds roughly 10 calories an hour over sitting, and digestion is about 10% of the total.
A typical office worker burns only about 1.15 to 1.3 times their BMR, often 1,800 to 2,300 calories a day. Steps outside work make the biggest difference.
If you walk fewer than about 5,000 steps a day and don't work out much, sedentary is the honest choice. This calculator works it out for you from your steps.
Only a little. Standing burns about 10 calories an hour more than sitting, so a full day standing is roughly one cookie. It's still good for comfort and posture.
Start by adding 2,000 steps to what you do now. Around 7,000 to 10,000 a day is a great target for health and makes weight loss much easier.
Combine a small calorie deficit with more daily walking. Our calorie deficit calculator can set a target from the TDEE shown here.
Use your real TDEE to plan weight loss. The calorie deficit calculator maps it out week by week.
Open the deficit calculator