Calculate your BMR, TDEE, and get personalized calorie and macronutrient recommendations
This calculator uses the validated Mifflin-St Jeor equation to precisely calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), and provides personalized calorie and macronutrient recommendations based on your health goals.
Note: The values provided are scientific estimates. Actual energy needs may vary due to individual differences in genetics, hormones, and lifestyle. Use the results as a starting point and adjust based on your body's feedback. Consult a healthcare professional if you have any medical conditions.
Provides precise calorie surplus recommendations for strength training enthusiasts, minimizing fat gain while maximizing muscle growth with optimized macronutrient distribution.
Helps create a sustainable calorie deficit to lose weight healthily without compromising metabolism, preventing the common pitfall of crash dieting and rebound weight gain.
Health professionals can quickly generate baseline calorie assessments for clients, serving as a starting point for personalized nutrition plans and dietary interventions.
Family members can regularly track calorie needs, fostering a household culture of science-based nutrition awareness and healthy eating habits.
BMR (Basal Metabolic Rate) is the minimum calories your body needs to maintain basic life functions at complete rest, accounting for approximately 60-75% of daily energy expenditure. TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including all physical activities, calculated by multiplying BMR by an activity factor. Understanding these concepts is fundamental to managing your diet effectively.
For weight loss, subtract 300-500 calories from your TDEE, which typically results in losing about 0.5 kg per week. For maintenance, eat approximately your TDEE. For weight gain, add 300-500 calories to your TDEE, combined with strength training. Protein should be 1.6-2.2g per kg of body weight, fat should be 20-30% of total calories, and the remainder goes to carbohydrates.
This calculator uses the validated Mifflin-St Jeor equation, which research shows has an error margin of about 10%. However, actual energy needs can vary due to individual differences in genetics, hormones, sleep quality, and stress levels. Treat the results as estimates and adjust based on real-world feedback such as weight change rate and hunger levels.
No. All calculations are performed locally in your browser. Your height, weight, age, and other personal data are never uploaded to any server, ensuring complete privacy. You can use this tool with confidence.
BMI (Body Mass Index) is a simple ratio of weight to height and cannot distinguish between muscle mass and body fat. Therefore, muscular athletes may be incorrectly classified as overweight or obese. For a more comprehensive assessment, consider combining BMI with body fat percentage, waist circumference, and other health indicators.
"Sedentary" is for office workers who rarely exercise. "Lightly Active" is for those with 1-3 days of light exercise per week. "Moderately Active" is for 3-5 days of moderate exercise. "Very Active" is for 6-7 days of intense training. "Extremely Active" is for those who train intensely daily or have physically demanding jobs.
This tool recommends: protein at 25-30% of total calories (1.6-2.2g per kg body weight), fat at 25-30%, and the remainder from carbohydrates. During weight loss, increasing the protein ratio helps maintain muscle mass. For athletes, consider raising carbohydrate intake around training sessions for optimal performance.
We recommend recalculating every 2-4 weeks, especially after significant weight changes (more than 2-3 kg gained or lost). Since weight changes directly affect BMR and TDEE, updating your data regularly ensures your calorie targets remain accurate and effective.