CodeItBro

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:
Formula
Activity level
Goal
Macro presets

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

1

Enter your stats

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

2

Choose formula & lifestyle

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

3

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 is BMR?
Basal Metabolic Rate (BMR) is the energy your body needs at complete rest to keep essential functions—heartbeat, breathing, brain activity—running.
How do you calculate TDEE?
Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor that reflects how much you move each day. Choosing the right activity level is key.
Is this medical advice?
No. This calorie calculator uses peer-reviewed formulas for educational planning only. Always consult a healthcare professional before starting a diet or training plan.

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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.