BMR (Basal Metabolic Rate)

1,649 kcal

Calories burned at rest

TDEE (Total Daily Energy Expenditure)

2,556 kcal

Calories burned including activity

Daily calorie targets

GoalCalories / day
Lose weight (−500 kcal)2,056 kcal
Mild loss (−250 kcal)2,306 kcal
Maintain2,556 kcal
Mild gain (+250 kcal)2,806 kcal
Gain weight (+500 kcal)3,056 kcal
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Nothing is uploaded. Just open it and start.

A TDEE and calorie calculator that runs entirely in your browser

Work out your BMR and daily calorie needs (TDEE) from your age, height, weight, and activity level using the Mifflin-St Jeor equation, in metric or imperial units, plus calorie targets for losing, maintaining, or gaining weight — instantly, with no sign-up and nothing uploaded to a server.

BMR & TDEE together

See your resting calorie burn and your full daily total, side by side.

Instant results

Your numbers update live as you type any value; no calculate button.

Five calorie targets

Deficit, mild deficit, maintenance, mild surplus, and surplus — all at once.

100% private

Every calculation happens in your browser. Your health data is never uploaded.

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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.
What formula does this calculator use?
The Mifflin-St Jeor equation, widely considered the most accurate BMR formula for the general population: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5 for men, or −161 for women. If you enter imperial units, height and weight are converted to metric first and the same formula is applied.
How do the activity multipliers work?
Your BMR is multiplied by a factor for how active you are: sedentary ×1.2, lightly active ×1.375, moderately active ×1.55, very active ×1.725, and extra active ×1.9. The result is your TDEE — pick the level that best matches your typical week, including exercise and daily movement, not just workouts.
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. The only revenue here is one modest ad slot on the page.
Do I need to create an account?
No. There's no account system at all. Open the page and start typing.