FORGE42 · No Nonsense Nutrition & Fitness

What's your body actually burning?

Answer a few honest questions. Get your BMR, TDEE, and Activity Level — and see exactly what more movement would buy you.

The basics

Nothing fancy — just what the Mifflin-St Jeor equation needs to estimate resting energy expenditure.

Mifflin-St Jeor uses this — it's a formula input, not a judgement.
Fill in every field above before moving on.

Daily movement

This is everything outside a structured workout — walking to the car, pacing on calls, the job itself. It's an estimate, not a lab measurement.

Rough is fine — check your phone or watch for a typical week's average.
Think about the job itself, separate from your step count above.
Add a step count before continuing.

Structured exercise

Sessions you'd actually call a "workout." If a walk is already sitting inside your step count above, leave it out here.

Your numbers are ready

Here's the headline.

The full breakdown — your Activity Level, energy gap, and what closing it could look like — is one email away.

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BMR kcal/day
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TDEE kcal/day
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Your full breakdown

Every number below is an estimate built from validated formulas and your inputs — not a measurement. Use it for direction, not precision.

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BMR
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TDEE
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TDEE Above BMR
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PAL
How TDEE is built

Where you sit on the activity spectrum
What a higher PAL would look like

These are the same body, just moving more — not a different person.

Closing the gap
One level up
Two levels up

Rough equivalents based on your bodyweight — not exact trades. Any one of these, or a mix, gets you there.

These figures come from population-level formulas (Mifflin-St Jeor for BMR, step- and MET-based estimates for movement and exercise, and a 10% approximation for the thermic effect of food). Individual energy expenditure varies. This tool estimates energy expenditure — it isn't a minimum calorie intake, a diet prescription, or medical advice.

Want a plan built around these numbers instead of a generic calorie target? That's what 1:1 coaching is for.

See how 1:1 coaching works