10W + 6.25H − 5A + 5; women: 10W + 6.25H − 5A − 161, with W in kg, H in cm). TDEE is BMR times the activity multiplier you pick (1.2 sedentary up through 1.9 extra-active). These are population averages, not a metabolic test.
Approximate total calories burned per 30 minutes for a 75 kg / 165 lbs person, from standard MET values (includes your resting burn — see the Calories Burned calculator for your own weight)
| Activity | Intensity | Calories (30 min) |
|---|---|---|
| Walking | Moderate (4.8 km/h) | 140 |
| Running | Moderate (8 km/h) | 330 |
| Running | Fast (12 km/h) | 450 |
| Cycling | Moderate (16-19 km/h) | 270 |
| Cycling | Fast (24-30 km/h) | 480 |
| Swimming | Moderate | 240 |
| Swimming | Fast | 350 |
| Weight Training | Moderate intensity | 140 |
| Weight Training | High intensity | 235 |
| Yoga | Hatha/Vinyasa | 100 |
| Dancing | Social | 150 |
| Dancing | Vigorous | 300 |
| Elliptical | Moderate | 200 |
| Rowing | Moderate | 240 |
| Basketball | Recreational | 240 |
| Tennis | Recreational | 285 |
| Hiking | Moderate pace | 200 |
| Jumping Rope | Moderate pace | 465 |
| HIIT Training | High intensity | 315 |
BMR is the calories your body burns at complete rest just to function. TDEE multiplies BMR by an activity factor to estimate calories burned across a full day including movement and exercise — TDEE is the more useful number for everyday calorie planning.
Base it on your typical week, not your best week. If you're unsure between two levels, picking the lower one is safer — it's easier to notice you need more calories than to correct for consistently overestimating them.
Mifflin–St Jeor is the equation most dietitians use today. In studies it came closer to measured resting metabolism than the older Harris–Benedict equation, which tends to run a little high. This site's Macro Calculator uses the same equation, so the two agree. It's still a population-average estimate, not a measured metabolic test.
Yes, as a starting point — create a calorie deficit or surplus relative to your TDEE. Since it's a population-average estimate, track your real-world results over a few weeks and adjust the number rather than treating it as exact.