Activity tracking
Activity Points Calculator
Convert your day's activity into a single score. Useful when you mix walking, lifting, and cardio and want one number to track.
Activity points convert each activity's duration and intensity into a unified score. Walking 30 minutes scores differently than 30 minutes of running. Use the daily score to ensure you're meeting general activity recommendations (~30 points/day for sedentary risk reduction).
Your daily target
· cal/day
Enter your details and click Calculate
- BMR · cal/day at rest
- BMI ·
- Lean body mass · kg
Pick your goal
Macros at maintenance
30% protein · 40% carbs · 30% fat
Numbers are estimates. Eat at your target for 2 to 3 weeks, track weight, and adjust by ±100 cal/day if it does not match your real maintenance. See how accurate is TDEE?
Show advanced metrics 12 metrics · 7 formulas · 2D macro selector · life-stage
All metrics
Calculate above to populate the full metric table.
All 7 BMR formulas (side-by-side)
Mifflin–St Jeor · Harris–Benedict (revised) · Katch–McArdle · Cunningham · Average · Simple multiplier · Custom
TDEE across activity levels
See how much your TDEE changes between sedentary and athlete. Highlighted bar is your current selection.
Macros: 2D selector
Goal × carb-split matrix: Cut / Maintain / Bulk × Low / Moderate / High carb.
Life-stage adjustments
Luteal phase · Pregnancy (T1/T2/T3) · Breastfeeding · Perimenopause · PCOS
How activity scoring works
The general approach: multiply minutes spent at each MET (metabolic equivalent) level. Light activities (walking, yoga) score lower than vigorous (running, HIIT).
- Light (3–4 METs): 1 point/min
- Moderate (4–6 METs): 2 points/min
- Vigorous (6–8 METs): 3 points/min
- Very vigorous (8+ METs): 4 points/min
WHO physical activity guidelines: 150–300 minutes/week of moderate, or 75–150 minutes of vigorous activity. That works out to ~300–600 weekly points or ~40–85 per day.