Calorie Calculator

MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to rest. Resting = 1 MET. Light activity (walking slowly) = 2–3 MET. Moderate (brisk walking, cycling) = 3–6 MET. Vigorous (running, swimming laps) = 6+ MET. Calories burned = MET × weight (kg) × time (hours).

TDEE (Total Daily Energy Expenditure) is the total calories your body needs to maintain your current weight, accounting for your activity level. It's calculated by multiplying your BMR (Basal Metabolic Rate — calories burned at complete rest) by an activity multiplier (1.2–1.9).

Activity calorie calculators are estimates with ±15–25% error depending on individual metabolism, body composition, exercise intensity, and environmental conditions. Heart rate monitors and fitness trackers are more personalized but still estimate. For nutrition planning, use the numbers as a starting point and adjust based on real-world results.

Approximately 3,500 calories = 1 pound (0.45 kg) of body fat. This is the basis for the 500 cal/day deficit = 1 lb/week rule. In practice, weight loss is not perfectly linear — water retention, muscle gain, and metabolic adaptation all play a role.