Calorie Calculator (BMR + TDEE)

Use this calorie calculator to estimate your BMR, daily calorie needs (TDEE), and personalized macro targets using evidence-based formulas.

Know your daily calorie target

Enter your stats, pick an activity level, then choose a goal (lose, maintain, gain). We instantly show your BMR, TDEE, goal calories, and macro plan. Toggle to reuse your inputs next visit.

Units:Save my details

Gender

Age

Height (cm)

Weight (kg)

Body-fat %(optional unless using Katch–McArdle)

Formula

Mifflin–St Jeor

Most dietitians recommend this modern baseline.

Revised Harris–Benedict

Classic equation; higher estimates for active users.

Katch–McArdle

Uses lean mass. Requires body fat %.

Activity level

Goal

Goal intensity (0%)Negative = deficit, positive = surplus. Keep changes modest unless guided by a professional.

Macro presets

Meals per day

How this calorie calculator works

We compute your Basal Metabolic Rate (BMR) using the formula you selected.
BMR is multiplied by your chosen activity factor to estimate Total Daily Energy Expenditure (TDEE).
Finally, we adjust calories based on your goal intensity and convert that target into macros and per-meal guidance.

Activity level descriptions

Sedentary: Desk job, little to no intentional exercise
Lightly active: 1-3 light workouts per week
Moderately active: 3-5 moderate workouts per week
Active: Daily training or physical job
Very active: Hard exercise 6-7 days/week
Athlete level: Two-a-day training or manual labor + workouts

How to use your calorie results safely

Treat this calculator as a planning guide, not a medical prescription.
Stay within safe deficit/surplus ranges (5–20%) unless your healthcare provider advises otherwise.
Recalculate as your weight, training, or lifestyle changes so TDEE stays accurate.
Combine calorie tracking with sleep, stress management, and resistance training for best results.

Disclaimer: This calorie calculator is for informational use only and is not intended to diagnose, treat, or prevent disease.

Your Personalized Daily Calorie Target

This calorie calculator uses the Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle equation to estimate your Basal Metabolic Rate and Total Daily Energy Expenditure. Enter your age, height, weight, activity level, and goal — whether to lose, maintain, or gain — and get a breakdown of daily calories and macronutrients tailored to your body.

BMR & TDEE in seconds

Why Use This Tool?

Science-backed formulas

Choose from Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle depending on whether you know your body fat percentage.

Macro breakdown included

See how many grams of protein, carbohydrates, and fat you need daily alongside your calorie target.

Goal-aware adjustments

Select a weight loss, maintenance, or muscle gain goal and the calculator adjusts your target calories accordingly.

Private & saves locally

All calculations run in your browser. Optionally save your details to localStorage so your stats pre-fill on your next visit.

How this Calorie Calculator (BMR + TDEE) works

Our Calorie Calculator estimates your daily caloric needs using scientifically validated formulas right inside your browser. You enter your age, gender, height, weight, and activity level, and the tool applies either the Mifflin-St Jeor or Harris-Benedict equation to compute your Basal Metabolic Rate. It then multiplies your BMR by an activity factor corresponding to your selected exercise frequency to determine your Total Daily Energy Expenditure.

The calculator goes beyond a single number by providing tailored calorie targets for weight loss, maintenance, and weight gain scenarios. It calculates a moderate deficit of roughly 500 calories per day for steady weight loss and a comparable surplus for muscle-building goals. A macronutrient breakdown showing recommended protein, carbohydrate, and fat grams accompanies each target, giving you actionable dietary guidance.

Every calculation executes locally in your browser with zero server communication, so your personal health data remains entirely private. No account creation is needed, and you can adjust inputs and instantly see updated results. This makes the tool ideal for fitness planning, meal prep, or simply understanding your body's energy requirements.

Also check our Body Weight Calculator for related body composition analysis.

How to use this Calorie Calculator (BMR + TDEE)

Enter your stats

Pick metric or imperial units, add your age, weight, height, and optional body-fat %.

Choose formula & lifestyle

Select the BMR formula, activity level, and goal intensity that match your reality.

Review calories & macros

See BMR, TDEE, daily targets, macros, and per-meal suggestions you can copy or save.

Example Usage

With a light deficit and a high-protein macro preset, this user gets actionable calorie and macro targets.

Input

Gender: Female Age: 28 Height: 165 cm Weight: 60 kg Activity: Moderate Goal: Lose (-15%)

Output

BMR ≈ 1375 kcal TDEE ≈ 2130 kcal Goal calories ≈ 1810 kcal Macros (High protein): • Protein: 158 g • Carbs: 135 g • Fats: 70 g

Frequently Asked Questions

What does the Calorie Calculator estimate?

It estimates how many calories you burn per day and suggests a calorie target for maintenance, weight loss, or weight gain. It uses inputs like age, height, weight, and activity level.

What's the difference between BMR and TDEE?

BMR is the calories your body needs at rest. TDEE adds activity and represents your daily total burn. Most calorie targets start from TDEE.

How accurate is a calorie calculator?

It's a strong estimate, not a guarantee. Metabolism, muscle mass, sleep, and consistency can shift results. Track progress for 2-3 weeks and adjust your intake if needed.

Which activity level should I choose?

Pick the level that matches your weekly routine, not your best week. If you're unsure, choose a lower activity level and adjust after observing results.

Is this Calorie Calculator secure?

Yes. It runs 100% client-side, so your inputs are processed locally in your browser.

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The Calorie Calculator (BMR + TDEE) is maintained by CodeItBro. We aim to provide the best free developer tools on the web. If you have feedback or suggestions, please visit our contact page.

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