Calorie/TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. Get macro splits for your goals. All calculations happen locally — nothing leaves your browser.
How to Use the Calorie Calculator
- Enter personal details — age, gender, height, and weight.
- Select activity level — from sedentary to very active.
- Choose your goal — lose, maintain, or gain weight.
- View results — see your TDEE, BMR, and recommended macro split.
Understanding TDEE and BMR
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) accounts for your daily activity level on top of BMR.
The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating BMR. It uses weight, height, age, and gender to calculate your resting metabolic rate.
Frequently Asked Questions
This provides a good estimate, but individual metabolism varies. Use it as a starting point, then adjust based on actual results over 2-3 weeks. If you're not losing/gaining as expected, adjust your intake by 200-300 calories.
A common starting point is 30% protein, 40% carbs, 30% fat. Adjust based on your preferences and goals. Higher protein (1g per pound of body weight) helps preserve muscle during weight loss.
For sustainable fat loss, aim for 0.5-1 lb per week (250-500 calorie deficit). For muscle gain, a 200-300 calorie surplus is ideal. Faster rates increase the risk of muscle loss or excessive fat gain.
Use Cases
Meal Planning for Weight Loss
Calculate daily calorie needs for effective meal planning and creating a sustainable caloric deficit for weight loss goals.
Bulking Phase Nutrition
Determine calorie surplus needed for muscle building during bulking phases with proper macro split recommendations.
TDEE for Athletes
Estimate Total Daily Energy Expenditure for athletes with different activity levels and training intensities.
Dietary Goal Setting
Set evidence-based dietary goals by understanding your basal metabolic rate and daily energy requirements.
Clinical Nutrition Assessments
Use calorie calculations for clinical nutrition assessments and developing personalized dietary recommendations.