Steps are visible
Most calculators hide activity inside a multiplier. This version separates walking from baseline metabolism.
TDEE calculator
TDEE calculator with steps, body weight, and training.
A practical maintenance-calorie estimate for people who want a less vague starting point than a generic activity multiplier.
Calculate your estimated TDEE
Estimated TDEE
2,057 kcal
Gentle target
1,757 kcal
Standard target
1,557 kcal
Formula: Mifflin-St Jeor BMR x 1.2 + estimated walking calories from steps + a modest training estimate. Step calories here use stride from height and about 0.55 kcal per kg per km. Treat this as a starting estimate and adjust after 2-3 weeks of real weight and logging data.
Why this calculator is different
Body fat is optional
If you know your approximate body fat percentage, it can inform the estimate. If not, the formula still works.
Trend beats formula
The number is only a first estimate. Your logged trend over the next 2-3 weeks should decide the adjustment.
Formula and safety notes
This tool uses Mifflin-St Jeor for BMR, estimates walking calories from steps and height, and adds a modest training allowance. Weight-loss targets should stay conservative; for general guidance, the CDC describes a gradual pace around 1 to 2 lb per week as more sustainable for many adults.
FAQ
Why use steps in a TDEE calculator?
Daily steps are more specific than broad activity labels like lightly active or moderately active. They still need calibration, but they make the estimate easier to adjust.
Is this an adaptive TDEE calculator?
This page gives a starting estimate. It becomes adaptive when you compare the estimate against 2-3 weeks of logged intake, activity, and weight trend.
Should I use body fat percentage?
Body fat is optional. If you know it, the calculator blends a lean-mass estimate with Mifflin-St Jeor. If you do not know it, leave it at zero.
Related tools
Turn the calculator into a daily feedback loop.
BurnFat connects meal logging, activity, and calorie balance so the number becomes a trend you can actually follow.