Calorie, TDEE & Macro Calculator
Find your daily calorie burn (BMR & TDEE), get exact calorie targets for weight loss or muscle gain, and a complete macro plan — instantly and free.
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How to Use the Calorie, TDEE & Macro Calculator
Enter your gender, age, height, weight, and how active you are — results update instantly. You'll see your BMR (calories burned at rest), TDEE (total daily burn), calorie targets for every goal from fast weight loss to muscle gain, and a full macro breakdown in grams. Add your body fat percentage for the most accurate Katch-McArdle formula, switch macro presets (Balanced, High Protein, Low Carb, Keto) or set custom sliders, then copy, download, or share your complete plan with one click. Your inputs are saved locally so the calculator remembers you next visit.
What Are BMR, TDEE and Macros?
BMR (Basal Metabolic Rate) is the energy your body burns just staying alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level: eat at TDEE and your weight stays stable, eat below it to lose fat, above it to gain muscle. A deficit of roughly 500 calories per day equals about 0.45 kg (1 lb) of weight loss per week. Macros (carbohydrates, protein, fat) describe where those calories come from — protein has 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g — and getting enough protein is what protects muscle while dieting. This calculator supports the three most trusted formulas: Mifflin-St Jeor (the modern standard), revised Harris-Benedict, and Katch-McArdle for people who know their body fat percentage.
Common Use Cases
Why Choose Our TDEE Calculator?
- ✅ 3 scientific formulas — Mifflin-St Jeor, Harris-Benedict & Katch-McArdle
- ✅ Complete macro plans — Balanced, High Protein, Low Carb, Keto + custom sliders
- ✅ 6 goal targets — from fast loss to muscle gain, with weekly weight-change estimates
- ✅ Safety warnings — flags calorie targets that fall below healthy minimums
- ✅ Metric & imperial — kg/cm or lb/ft-in, switched instantly
- ✅ Bonus metrics — BMI category, healthy weight range & daily water intake
- ✅ Copy, download & share — full text report or a link that restores your numbers
- ✅ 100% private & free — runs in your browser, no signup, inputs never uploaded
Frequently Asked Questions
How accurate is a TDEE calculator?
Formula-based estimates are typically within about 10% for most people. Use the result as a starting point, track your weight for 2–3 weeks, and adjust by 100–200 calories if the scale moves faster or slower than expected.
Which BMR formula should I use?
Mifflin-St Jeor is the most accurate for the general population and is our default. If you know your body fat percentage (from a scale, calipers, or DEXA scan), Katch-McArdle is even better because it calculates from lean mass.
How many calories should I eat to lose weight?
A deficit of 500 calories below your TDEE produces roughly 0.45 kg (1 lb) of loss per week — a sustainable pace. Avoid dropping below about 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision; the calculator warns you automatically.
What macro split is best?
For most goals, 40% carbs / 30% protein / 30% fat works well. Dieters often benefit from the High-Protein preset to preserve muscle; aim for roughly 1.6–2.2 g of protein per kg of body weight — the calculator shows your number.
Do I burn calories without exercising?
Yes — your BMR alone usually accounts for 60–70% of daily burn. Digestion and everyday movement add more, which is what the activity multiplier captures.
Is my data stored or uploaded?
Everything is calculated in your browser. Inputs are saved only to your own device's local storage for convenience and never sent to any server.