- Enter Details — Age, gender, height (cm), weight (kg), activity level.
- Calculate — See TDEE and calorie targets for losing, maintaining, or gaining weight.
- View Macros — Protein, carbs, and fat breakdown in grams.
Calorie Calculator — TDEE & BMR
The Calorie Calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It provides calorie targets for weight loss, maintenance, and gain, along with a macronutrient breakdown.
Understanding BMR and TDEE
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). TDEE adds your physical activity level on top of BMR to give your total daily calorie burn.
The Mifflin-St Jeor Equation
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Activity Levels
- Sedentary (×1.2) — Office job, little exercise
- Light (×1.375) — Exercise 1-3 days/week
- Moderate (×1.55) — Exercise 3-5 days/week
- Active (×1.725) — Exercise 6-7 days/week
- Very Active (×1.9) — Athlete, physical labor
Features
- Three Goals — Lose (-500), maintain, gain (+500) calorie targets.
- Macro Breakdown — Protein, carbs, fat in grams (40/30/30 split).
- 5 Activity Levels — Sedentary to very active.
- Copy Results — One-click clipboard copy.
Privacy
All calculations run in your browser. No health data is transmitted.