Calorie & TDEE Calculator — Free Online Tool
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Set a weight goal (lose, maintain, gain) to get target daily calories with a 30/40/30 protein/carb/fat macro split.
100% client-side. No uploads. Your data never leaves your browser.
How to use Calorie & TDEE Calculator
- Enter age, gender, height, and weight.
- Select your activity level.
- Choose a goal: lose, maintain, or gain weight.
- See BMR, TDEE, goal calories, and macro breakdown.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate — the number of calories your body burns at complete rest. It's the minimum energy needed to keep basic functions running.
What is TDEE?
Total Daily Energy Expenditure — your BMR multiplied by an activity factor. This is the total calories you burn in a day including exercise and daily movement.
How accurate is this calculator?
Mifflin-St Jeor is considered the most accurate formula for non-obese individuals, with ±10% accuracy. Individual metabolism varies.
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