Calorie Calculator (BMR + TDEE)

Use this calorie calculator to estimate your BMR, daily calorie needs (TDEE), and personalized macro targets using evidence-based formulas.

Know your daily calorie target

Enter your stats, pick an activity level, then choose a goal (lose, maintain, gain). We instantly show your BMR, TDEE, goal calories, and macro plan. Toggle to reuse your inputs next visit.

Units:Save my details

Gender

Age

Height (cm)

Weight (kg)

Body-fat %(optional unless using Katch–McArdle)

Formula

Mifflin–St Jeor

Most dietitians recommend this modern baseline.

Revised Harris–Benedict

Classic equation; higher estimates for active users.

Katch–McArdle

Uses lean mass. Requires body fat %.

Activity level

Goal

Goal intensity (0%)Negative = deficit, positive = surplus. Keep changes modest unless guided by a professional.

Macro presets

Meals per day

How this calorie calculator works

We compute your Basal Metabolic Rate (BMR) using the formula you selected.
BMR is multiplied by your chosen activity factor to estimate Total Daily Energy Expenditure (TDEE).
Finally, we adjust calories based on your goal intensity and convert that target into macros and per-meal guidance.

Activity level descriptions

Sedentary: Desk job, little to no intentional exercise
Lightly active: 1-3 light workouts per week
Moderately active: 3-5 moderate workouts per week
Active: Daily training or physical job
Very active: Hard exercise 6-7 days/week
Athlete level: Two-a-day training or manual labor + workouts

How to use your calorie results safely

Treat this calculator as a planning guide, not a medical prescription.
Stay within safe deficit/surplus ranges (5–20%) unless your healthcare provider advises otherwise.
Recalculate as your weight, training, or lifestyle changes so TDEE stays accurate.
Combine calorie tracking with sleep, stress management, and resistance training for best results.

Disclaimer: This calorie calculator is for informational use only and is not intended to diagnose, treat, or prevent disease.

How It Works

The Calorie Calculator runs entirely in your browser using JavaScript. Unlike other tools that send your data to a server, we process everything locally on your device. This guarantees 100% privacy and blazing fast speed.

No server interaction – data never leaves your device
Instant results since there is no network latency
Works offline once the page is loaded
Free to use with no usage limits

How to Use

Enter your stats

Pick metric or imperial units, add your age, weight, height, and optional body-fat %.

Choose formula & lifestyle

Select the BMR formula, activity level, and goal intensity that match your reality.

Review calories & macros

See BMR, TDEE, daily targets, macros, and per-meal suggestions you can copy or save.

Example Usage

With a light deficit and a high-protein macro preset, this user gets actionable calorie and macro targets.

Input

Gender: Female Age: 28 Height: 165 cm Weight: 60 kg Activity: Moderate Goal: Lose (-15%)

Output

BMR ≈ 1375 kcal TDEE ≈ 2130 kcal Goal calories ≈ 1810 kcal Macros (High protein): • Protein: 158 g • Carbs: 135 g • Fats: 70 g

Frequently Asked Questions

What does the Calorie Calculator estimate?

It estimates how many calories you burn per day and suggests a calorie target for maintenance, weight loss, or weight gain. It uses inputs like age, height, weight, and activity level.

What's the difference between BMR and TDEE?

BMR is the calories your body needs at rest. TDEE adds activity and represents your daily total burn. Most calorie targets start from TDEE.

How accurate is a calorie calculator?

It's a strong estimate, not a guarantee. Metabolism, muscle mass, sleep, and consistency can shift results. Track progress for 2-3 weeks and adjust your intake if needed.

Which activity level should I choose?

Pick the level that matches your weekly routine, not your best week. If you're unsure, choose a lower activity level and adjust after observing results.

Is this Calorie Calculator secure?

Yes. It runs 100% client-side, so your inputs are processed locally in your browser.

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The Calorie Calculator is maintained by CodeItBro. We aim to provide the best free developer tools on the web. If you have feedback or suggestions, please visit our contact page.