Alex Owen Fitness

Free TDEE Calculator

Built on PCA evidence-based protocols

Male
Female
Exercise Activity
None
No structured training
1–2x / week
Occasional sessions
3–4x / week
Consistent training
5–6x / week
High frequency training
2x / day
Athlete-level sessions
Lifestyle Activity (Daily Steps / NEAT)
Sedentary
<5,000 steps · desk job, car everywhere
Low Active
5,000–7,500 steps · mostly sitting
Moderately Active
7,500–10,000 steps · on feet part of day
Highly Active
10,000–15,000 steps · active job or commute
Very High NEAT
15,000+ steps · physical job or very active lifestyle
Combined activity multiplier
3–4x training · low active lifestyle
×1.50
Your Goal
Fat Loss
Maintain
Lean Bulk

Please fill in age, weight and height.