Seven-day expenditure
Even in single-PAL mode the full week is shown. In schedule mode, each day uses its own PAL so rest and training days do not have to share one multiplier.
| Day | PAL | TDEE | vs weekly avg | Relative load |
|---|
OneFreePlace · Tool #138
Estimate TDEE for your actual week, not just one activity label.
Choose a resting-energy method, then use a single physical-activity level or build a seven-day PAL schedule with different rest, work and training days. Compare formulas, inspect weekly expenditure, test activity uncertainty and keep thermic-effect assumptions transparent.
✓ Single PAL or 7-day schedule✓ 4 resting-energy options
✓ Formula sensitivity✓ Weekly energy budget
✓ No hidden TEF double-counting
TDEE Calculator
Resting energy × PAL · weekly schedules · sensitivity · audit
Resting-energy foundation
Choose how your resting energy is estimated.
Resting-energy methodKnown RMR/BMR bypasses prediction equations entirely.
Activity modelSingle-day multiplier or a different PAL for every day.
Scenario rangeThis is a what-if PAL band, not a statistical confidence interval.
Adult planning tool. TDEE varies from day to day; PAL is best interpreted as a 24-hour expenditure ratio, not as “exercise calories only.”
Estimated average TDEE
Calculating—
kcal / day
Enter valid adult inputs.
Resting energy——
Average PAL—TDEE ÷ resting energy
Weekly expenditure—sum of seven estimated days
Kilojoules / day—average TDEE × 4.184
Average power—energy-rate equivalent
PAL scenario range—average PAL shifted by selected ± band
PAL model readyAdd an observed TDEE if you want to compare the estimate and infer an observed PAL.
Energy decomposition
PAL multiplication gives total 24-hour expenditure. The “above-resting” value is TDEE minus resting energy; it is not a pure exercise-calorie measurement.
Resting-formula sensitivity
The same average PAL applied to every available resting-energy equation. This isolates how much TDEE changes because of the resting formula alone.
| Resting method | Resting kcal | TDEE at avg PAL | Difference |
|---|
Activity sensitivity
See how the selected resting energy behaves across common PAL values. These rows are scenarios, not claims about which category describes you.
Calculation audit
The core model is intentionally simple and inspectable: resting energy × PAL = estimated TDEE. In weekly mode the seven daily TDEE values are averaged.
Why this avoids common double counting
PAL is a full-day ratioTEE divided by BMR/resting energy over 24 hours. It reflects habitual daily expenditure rather than only formal workouts.
Core modelNo extra TEF percentage addedStandard PAL-based requirement methods already treat the multiplier as total daily expenditure. A separate TEF add-on would mix models.
AvoidedNo weight-loss target hereThis tool estimates expenditure only. Calorie deficits/surpluses belong in the separate Calorie Calculator.
Separatedi
TDEE is an estimate of average daily expenditure, not a fixed daily burn.FAO/WHO/UNU defines PAL as 24-hour TEE divided by BMR and uses BMR × PAL for adult energy requirements. Doubly labelled water is a stronger measurement method when actual TEE must be measured rather than estimated. Pregnancy, breastfeeding, adolescence and medical conditions need different handling.