Compare calculators
Both calculators run independently — change the inputs on either side to compare results.
Exercise Calories Burned Calculator
Estimate calories burned during exercise from MET intensity, body weight, and duration, with a 5% upward adjustment for excess post-exercise oxygen consumption (EPOC). Use it to track exercise contribution to daily calorie deficit during weight loss.
BMR / TDEE Calculator
Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan.
Key differences
| Exercise Calories Burned Calculator | BMR / TDEE Calculator | |
|---|---|---|
| Category | Weight Loss | Health |
| Inputs required | 3 | 5 |
| Result | Calories Burned (calories) | Daily Calorie Needs (calories) |
| What it does | Estimate calories burned during exercise from MET intensity, body weight, and duration, with a 5% upward adjustment for excess post-exercise oxygen consumption (EPOC). Use it to track exercise contribution to daily calorie deficit during weight loss. | Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan. |