Is this calorie and TDEE calculator free?

Yes, 100% free — no account, no subscription, no hidden fees. Open the page and start calculating immediately.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to estimate how many calories you actually burn each day including movement and exercise.

Which formula does this calculator use and why?

It uses the Mifflin-St Jeor equation (1990), which studies consistently show to be the most accurate BMR formula for most adults — more accurate than the older Harris-Benedict (1919) equation. The formula is: Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5; Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161.

How accurate is the TDEE result?

For most people, Mifflin-St Jeor estimates BMR within ±10%. TDEE accuracy depends heavily on correctly identifying your activity level — people often overestimate exercise. Treat TDEE as a starting point, track your weight for 2–3 weeks, and adjust intake by ±100–200 kcal based on real results.

How many calories should I eat to lose weight?

A commonly recommended approach is a 500 kcal/day deficit below your TDEE, which creates roughly a 0.5 kg (1 lb) loss per week. This calculator shows that target automatically in the Weight Loss goal card. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision, as very low intakes can reduce muscle mass and metabolism.

Does this tool upload my data?

No. Everything runs right in your browser, so your data never leaves your device — it even works offline once the page has loaded.

🔥 Calorie & TDEE Calculator — BMR, Maintenance & Goal Calories

Get your daily calorie needs instantly — enter your sex, age, height, weight, and activity level to see your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), plus goal calories for weight loss, maintenance, and gain. Completely free, no account needed, and runs 100% in your browser with no data ever sent to a server.

TDEE (total daily energy expenditure) is the total number of calories your body burns in a day, used as the baseline for losing, maintaining or gaining weight.

Sex

Age

Height (cm)

Weight (kg)

Activity level

Maintenance calories (TDEE)

—

Private by design. This tool runs entirely in your browser — nothing you enter is uploaded, and it works offline.

About

This calculator uses the Mifflin-St Jeor equation — the most widely validated formula for estimating Basal Metabolic Rate in adults. Your BMR is then multiplied by an activity factor (the Harris-Benedict activity multiplier) to produce your TDEE, which represents the total calories your body burns in a day. From there, goal presets show a moderate 500 kcal/day deficit for gradual weight loss (≈ 0.5 kg/week), maintenance at TDEE, and a 500 kcal/day surplus for muscle gain. Because all calculation happens client-side in your browser, none of your personal data — sex, age, height, or weight — is ever uploaded, stored on a server, or shared with anyone.

The exact steps: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women, rounded to a whole number; TDEE = BMR × the activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active), rounded again. Worked example: a moderately active 30-year-old man who is 170 cm and 65 kg has a BMR of 1,568 and a TDEE of 2,430 kcal a day, so the presets show 1,930 to lose, 2,430 to maintain and 2,930 to gain. A woman with the same numbers gets a BMR of 1,402 and a TDEE of 2,173.

The weight-loss preset never goes below 1,500 kcal for men or 1,200 kcal for women: a sedentary 30-year-old woman who is 160 cm and 50 kg has a TDEE of 1,427, so the preset stops at 1,200 instead of 927 and is marked as the safe minimum. The calculator works in centimetres and kilograms only, has no adjustment for pregnancy, breastfeeding or body-fat percentage, and gives an estimate — your actual intake and weight change over a few weeks are the real test.

How to use

Select your biological sex — Male or Female — as the Mifflin-St Jeor formula uses different constants for each.
Enter your age in years, height (cm or ft/in), and weight (kg or lbs).
Choose your activity level — from Sedentary (desk job, little exercise) to Extra Active (hard training twice a day).
Your BMR and TDEE appear instantly, along with goal calories: loss (−500 kcal), maintenance, and gain (+500 kcal).

FAQ

Is this calorie and TDEE calculator free?: Yes, 100% free — no account, no subscription, no hidden fees. Open the page and start calculating immediately.
What is the difference between BMR and TDEE?: BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to estimate how many calories you actually burn each day including movement and exercise.
Which formula does this calculator use and why?: It uses the Mifflin-St Jeor equation (1990), which studies consistently show to be the most accurate BMR formula for most adults — more accurate than the older Harris-Benedict (1919) equation. The formula is: Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5; Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161.
How accurate is the TDEE result?: For most people, Mifflin-St Jeor estimates BMR within ±10%. TDEE accuracy depends heavily on correctly identifying your activity level — people often overestimate exercise. Treat TDEE as a starting point, track your weight for 2–3 weeks, and adjust intake by ±100–200 kcal based on real results.
How many calories should I eat to lose weight?: A commonly recommended approach is a 500 kcal/day deficit below your TDEE, which creates roughly a 0.5 kg (1 lb) loss per week. This calculator shows that target automatically in the Weight Loss goal card. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision, as very low intakes can reduce muscle mass and metabolism.
Does this tool upload my data?: No. Everything runs right in your browser, so your data never leaves your device — it even works offline once the page has loaded.

Ran 99 times in the last 29 days. Measured on our own servers, 2026-09-06–2026-10-05.