Track sedentary calorie burn from realistic daily inputs. See maintenance estimates, sitting hours, and trends. Download records, print PDFs, and learn each formula clearly.
| Profile | Weight | Height | Formula | Daily schedule burn | Sedentary maintenance |
|---|---|---|---|---|---|
| Female, 35 years | 68 kg | 165 cm | Mifflin-St Jeor | 1661 kcal | 1645 kcal |
| Male, 40 years | 82 kg | 178 cm | Mifflin-St Jeor | 2097 kcal | 1988 kcal |
| Female, 29 years | 60 kg | 162 cm | Katch-McArdle | 1458 kcal | 1509 kcal |
Mifflin-St Jeor: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for males, or −161 for females.
Katch-McArdle: BMR = 370 + (21.6 × lean mass in kg). Lean mass = body weight × (1 − body fat decimal).
Sedentary maintenance: Sedentary calories = BMR × 1.20.
Schedule burn: Calories = MET × body weight in kg × hours for each daily block. The calculator adds sleep, desk work, seated rest, commute, standing, and other low-movement time.
Average MET: Daily average MET = schedule burn ÷ (weight in kg × 24).
This calculator estimates calories burned during a low-movement day. It combines body data with a simple schedule. It can show resting energy, sedentary maintenance, and a realistic day plan. That makes the result more useful than one number alone.
Many people sit for work, travel, and screen time. A sedentary routine still burns calories. The total depends on body size, lean mass, age, and total time awake. Small differences add up across a week.
BMR estimates basic energy use at rest. Sedentary maintenance adds a low activity factor. The schedule result uses hourly MET values. If schedule burn is higher than sedentary maintenance, your day had more movement than a typical sedentary pattern. If it is lower, the day was very inactive.
You can use this estimate for desk-job planning, calorie tracking, and routine reviews. It also helps when comparing workdays and weekends. The goal adjustment field can help create a starting target. A negative value lowers intake. A positive value raises it.
Use honest hours. Do not stack more than 24 total hours. When hours are missing, the tool fills the remainder as other low-movement time. That keeps the full-day estimate complete.
This tool gives an estimate, not a diagnosis. Health needs can differ. Use it as a planning guide and adjust with real-world progress, hunger, energy, and professional advice when needed.
It means a day with mostly sitting, desk work, light standing, and little exercise. The calculator focuses on low-movement hours rather than workouts.
No. BMR is resting energy use. Sedentary maintenance starts with BMR and then applies a low activity factor to reflect a typical inactive day.
Use Mifflin-St Jeor when you do not know body fat. Use Katch-McArdle when you have a reasonable body fat estimate and want lean-mass-based output.
If your entered schedule is under 24 hours, the calculator fills the missing time as other low-movement hours. This keeps the day complete.
Yes. It gives a starting calorie estimate. You can reduce the goal adjustment and then review body changes over time to refine your intake.
Light standing burns more than sitting, but it is still far below exercise. This calculator includes it as a low-movement block for practical daily planning.
The sedentary maintenance value uses a fixed factor. The schedule burn value uses your actual hour pattern. Different day structures can raise or lower the result.
No. It is an informed estimate. Real calorie burn changes with muscle mass, hormones, temperature, stress, and normal daily movement differences.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.