A TDEE and daily calorie calculator

Frequently asked questions

What is BMR and what is TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through daily activity and exercise, so it's the number that actually reflects how much you eat to maintain your current weight.

Which formula should I use?

Mifflin-St Jeor is the default: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5 for men, or −161 for women. The revised Harris-Benedict equation (1984) is an older alternative that usually reads a little higher. Katch-McArdle, BMR = 370 + 21.6 × lean body mass(kg), is the one to try if you know your body-fat percentage, since it works from lean mass. The page shows all of them side by side so you can see how far apart they land. Imperial inputs are converted to metric first.

How do the activity multipliers work?

Your BMR is multiplied by a factor for how active you are: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725 and Very active ×1.9. The result is your TDEE. Pick the level that matches a normal week, including daily movement and not just workouts; most people choose too high a level, so the page can suggest one from your steps per day and workouts per week.

How are the macros worked out?

Pick a calorie target (maintenance, a loss or gain row, or your goal-weight plan) and a split: Balanced 25% protein, 45% carbohydrate and 30% fat, High protein 35/35/30, Low carb 30/20/50, or your own percentages (they must add up to 100). Protein and carbohydrate are 4 kcal per gram and fat is 9, and the grams are rounded to whole numbers so they add back up to the target.

How does the goal planner pick a date?

Enter a goal weight and a pace of 0.25 to 1 kg (0.5 to 2 lb) a week. The daily change is the pace times 7,700 kcal per kg, spread over seven days, and the finish date is the distance to your goal divided by the pace. A loss target is never taken below 1,200 kcal a day for women or 1,500 for men, so a fast pace is slowed to fit and the page says so. Maintenance calories change as your weight changes, so the date is a rough guide.

How does a calorie deficit or surplus map to weight change?

A commonly used rule of thumb is that roughly 7,700 kcal of deficit or surplus corresponds to about 1 kg of body weight change. So eating 500 kcal below your TDEE each day works out to roughly 0.45 kg (1 lb) lost per week. This is a rough estimate, not a guarantee — actual results vary by individual, and the rate typically slows over time.

Is this medical advice?

No. This tool provides a general estimate based on a well-known formula, not personalized medical, nutritional, or fitness advice. Talk to a doctor, dietitian, or other qualified professional before making significant changes to your diet, especially if you have a health condition.

Is my height, weight, and age data stored or uploaded anywhere?

No. Every calculation runs locally in your browser and your last inputs are saved only to this browser's local storage for convenience — your health data is never sent to a server.

Is the calorie calculator really free?

Yes — nothing to pay, nothing to register for, no watermark.

Do I need to create an account?

No. There's no account system at all. Open the page and start typing.