How many calories do you actually burn in a day? Get your BMR and TDEE, calorie targets for losing or gaining at a safe pace, and a macro breakdown — all computed instantly on your device.
| Goal | Calories/day | Expected pace |
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Whether you're trying to lose a few pounds, put on muscle, or just understand what "maintenance calories" means, everything starts with one number: your TDEE — total daily energy expenditure, the calories your body burns in a typical day. Eat consistently under it and you lose weight; over it and you gain. This calculator estimates it from the same equations dietitians use, instantly and privately in your browser.
By default the calculator uses Mifflin-St Jeor, the equation research has repeatedly found most accurate for the general population and the one most dietitians reach for first:
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (men) / … − 161 (women)
If you enter your body fat percentage, it switches to Katch-McArdle, which works from lean body mass instead — more accurate for lean, muscular people whose metabolism the standard formula underestimates:
BMR = 370 + 21.6 × lean mass(kg)
The most common mistake with any TDEE calculator is overestimating activity. A desk job plus three gym sessions a week is "Light" to "Moderate" — not "Very active." When in doubt, pick the lower level, run with the number for two or three weeks, and adjust based on what the scale actually does. Your real-world results are the final calibration no formula can match.
Click any goal row and the macro panel splits its calories into protein, carbs, and fat (protein and carbs are 4 calories per gram; fat is 9). Three sensible presets are included: Balanced (30/40/30), High protein (40/30/30 — popular when cutting, since protein preserves muscle and keeps you full), and Lower carb (30/20/50). None is magic — total calories drive weight change; macros shape how you feel and what you keep.
Because your age, weight, and body composition are health data, and health data doesn't belong in a marketing database. Most calorie calculators sit behind lead-capture forms and ad trackers. This one computes everything on your device, saves your inputs only in your own browser, works offline once loaded, and never asks for an email.
Start from your TDEE, the calories your body burns daily at your activity level. Eat around it to maintain, below it to lose, above it to gain. The calculator computes your number from age, size, and activity, then lists targets for each goal with unsafe crash-diet levels flagged.
BMR is what your body burns at complete rest; TDEE adds your daily movement and exercise on top. TDEE is the number that matters for eating decisions, and the calculator shows both.
Mifflin-St Jeor, the formula clinical guidelines favor, or Katch-McArdle if you know your body fat percentage, which is more accurate for muscular or lean builds. The formulas are named because you deserve to know where the numbers come from.
A pound of fat is roughly 3,500 calories, so about a 500-calorie daily deficit loses a pound a week. The calculator does this math against your TDEE and warns when a chosen pace would drop intake below safe minimums.
No. Everything is calculated in your browser and nothing you enter is sent or saved anywhere, which is not how most calorie sites on the ad-supported web operate.