TDEE is your estimated total daily energy use: your BMR, what your body burns at rest, times an activity multiplier. This free calculator shows both numbers using the Mifflin-St Jeor equation. Use it as a starting point. Walking every day with a team is one simple way to grow the activity side.
Calculate resting energy and an activity-adjusted daily estimate with the Mifflin-St Jeor equation.
Where the formula comes from
The calculator uses the Mifflin-St Jeor equation, published in 1990, to estimate resting energy use (BMR) from weight, height, age and sex. TDEE multiplies that by an activity factor for your typical week.
Why it is a starting point, not a rule
Any equation is an estimate for an average person. Real needs vary. Use your TDEE as a first guess, keep it for two or three weeks, and adjust based on what actually happens.
Turning TDEE into a plan
Get Your BMR turns these numbers into a daily calorie target, never below 1,200 calories a day, plus Coach Josh’s protein range from your goal weight. Then a daily walk with a team grows the activity side.
Find your number first
Your BMR estimate, a daily calorie target & Coach Josh’s protein range, from four quick questions.
Two to four of you on one team: a friend’s, your own, or one you join in the app. Your team gets a name, a crest & a spot on the live leaderboard.
2. Walk + water, 3 days
Tuesday, Wednesday & Thursday. A step goal & a water goal sized to where you are today. The board updates as you walk & closes Thursday at midnight, Arizona time.
3. Friday winners
Friday morning the results go up. The winning team’s card glows gold, badges land beside names on the board, and a new round starts Tuesday.
Bigger isn’t better. Teams rank on their AVERAGE.
A team’s score is its average per woman, not its total. So two friends can beat a team of four, and every walker’s day counts the same. When one of you goes quiet, the others notice & send a nudge in team chat.
Your team card. The big number is the average per woman.The live leaderboard. Solo, team & global ranks for this round.
BMR plus an activity estimate
The calculator shows both values, so the multiplier never hides the resting estimate underneath.
Professional trainer since 2018 · ISSA & NCCPT certified · Creator of Get Your BMR & the Walk & Water Challenge (BodyByReason)
I’m Josh. I built Get Your BMR so you could see what your body burns at rest, & I built Walk & Water so you’d have somewhere to use it with people who notice when you show up.
I walk every round too: same board, same three days, on my own team. I don’t always win. Tap Chat with Coach in the app & it’s me who answers.
About 7 in 10 women who finish a round come back & play the next one.
Walk & Water app data, 73 finishers, snapshot October 19, 2026.
Get Your BMR is Coach Josh’s free calculator. The 3-Day Walk & Water Challenge is where you put the number to work, and it runs inside the APEX: Walk & Water app on iPhone and Android.
