About the TDEE Activity Comparison Calculator
What is the TDEE Activity Comparison Calculator?
How much difference does becoming more active make? This calculator compares maintenance calories at your current activity level and a planned one, using the same BMR.
It shows the extra calories burned per day and week, and the body fat that difference equals over a month if you keep eating the same.
How to use the TDEE Activity Comparison Calculator
- Sex (sample: Male)
- Weight (kg) (sample: 70)
- Height (cm) (sample: 170)
- Age (years) (sample: 30)
- Current Activity (sample: Sedentary – desk job, little exercise (×1.2))
- Planned Activity (sample: Moderately active – exercise 3–5 days a week (×1.55))
- Press Compare Activity Levels (results also refresh as you type). The result card shows the Extra Calories Burned per Day, along with Per week, Equivalent body fat per month, Maintenance now and Maintenance at the planned level.
Formula used
Extra calories = BMR × (New activity factor − Current activity factor)
- Fat equivalent = extra calories × 30 ÷ 7,700 kg per month
Appetite often rises with activity, so real-world fat loss is usually smaller.
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Sex | Male |
| Weight (kg) | 70 |
| Height (cm) | 170 |
| Age (years) | 30 |
| Current Activity | Sedentary – desk job, little exercise (×1.2) |
| Planned Activity | Moderately active – exercise 3–5 days a week (×1.55) |
| Result | Value |
|---|---|
| Extra Calories Burned per Day | 566 kcal |
| Per week | 3,963 kcal |
| Equivalent body fat per month | 2.21 kg |
| Maintenance now | 1,941 kcal |
| Maintenance at the planned level | 2,507 kcal |
Activity factors
| Activity level | Description | Factor |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
| Extremely active | Physical job or training twice a day | 1.9 |
Tips for using the TDEE Activity Comparison Calculator
- Daily steps and standing time add up; you do not need gym sessions to move up a level.
- Combine more activity with a modest diet change for the best results.