Calorie Calculator
Estimate Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily macros using the Mifflin-St Jeor equation. Adjust for activity level and weight goal. Runs in your browser.
About BMR & TDEE
Uses the Mifflin-St Jeor equation for BMR, multiplied by an activity factor for TDEE. Macros use a 40/30/30 split (carbs/protein/fat). For BMI see theBMI Calculator.
Secure & Private Client-Side
This tool runs entirely in your browser. No data is sent to any server, ensuring your information remains private and secure.
About Calorie Calculator
Estimate Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily macros using the Mifflin-St Jeor equation. Adjust for activity level and weight goal. Runs in your browser.
Frequently Asked Questions
Which equation is used? expand_more
The Mifflin-St Jeor equation, considered the most accurate formula for general populations. BMR is then multiplied by an activity factor to estimate TDEE.
How are macros calculated? expand_more
A 40/30/30 split of calories between carbohydrates, protein, and fat. Adjust to your preference (keto, high-protein, etc.) by recalculating from the target calorie number.
How much deficit do I need to lose weight? expand_more
A 500-calorie daily deficit yields about 0.5 kg or 1 lb of fat loss per week. Faster deficits are harder to sustain and can lose muscle.
Need a quick body check first? expand_more
Use the [BMI Calculator](/tools/bmi-calculator/) to see your starting category before setting a calorie goal.
Is my data uploaded? expand_more
No. All calculation runs locally in your browser.
Common Use Cases
- Weight Loss: Set a daily calorie target to lose weight safely.
- Meal Plans: Translate macro targets into grocery lists.
- Bulking: Plan surplus calories for muscle gain.
- Athletics: Match fuel to training intensity.